CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2:00 Row or Bike

then

Dynamic WU:

25′ Knee Pulls

25′ Quad Pulls

25′ Lunge Steps

25′ Lateral Squats

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Duck Walk

25′ Inch Worms

25′ Spiderman Stretch

Get Fit Min 21-36 (AMRAP – Reps)

AMRAP 3

10 Wall Walks

Max Calorie Row (or Bike)

-1:00 Rest-

AMRAP 3

40 Ab Mat Sit Ups or 30 V-Ups

Max Calorie Row (or Bike)

-1:00 Rest-

AMRAP 3

40 Push Ups

Max Calorie Row (or Bike)

-1:00 Rest-

AMRAP 3

150 Double Unders

Max Calorie Row (or Bike)

-Score is total Calories! Try to move fast on the Wall Walks with as few steps as possible, especially on the way back down. Try to cycle the Sit Ups smooth but fast, being consistent across all 40 reps. If you’re going with V-Ups, hold the QF standard with your legs and feet together! Hold yourself to a high standard on the quality of your Push Ups. Go for a max UB set on the DU to start (up to 150 of course).

WELLNESS WOD (AMRAP – Reps)

AMRAP 3

10 Inch Worms (in place)

Max Calorie Row or Bike

-1:00 Rest-

AMRAP 3

30 Sit Ups (any style)

Max Calorie Row or Bike

-1:00 Rest-

AMRAP 3

40 Push Ups (any style)

Max Calorie Row or Bike

-1:00 Rest-

AMRAP 3

150 Single Unders

Max Calorie Row or Bike

Get Strong Min 44-56 (Checkmark)

Bench Press or Floor Press

Every 3:00 for 12:00

Complete 10 Reps

-You’re not building to a 10 reps max. Just complete a 4×10 for quality. You can gradually add weight across each set if it feels too easy. If you prefer DB bench to barbell, by all means go ahead and do that.

Competitor Extra (No Measure)

AMRAP 10

Freestanding HS Shoulder Taps

EMOM (including 0:00)100m Run

-Should be about :30 of jogging, and :30 of Shoulder Taps. The faster you run the more opportunity you get to accumulate reps. However, be careful about spiking that heart rate too much while upside down!