CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 On :30 Off Row for meters (increase each round) then 9 Burpees 15 V-Ups 21 Air Squats Get Fit Min 18-38 (Checkmark) EMOM 10 15/12 Calorie Row 12 Toes to Bar Straight into EMOM 10 15/12 Calorie Row 15 Wall Balls 20/14 -Alternate movements OTM, you should be able to complete your calories and get off the rower ready to transition within the minute. TTB and WB can be broken into multiple sets if needed! An easy way to modify this is you’re not going to get all the reps done in the minute window is to cap your efforts at :45 per movement to allow for transition and short rest. WELLNESS WOD (Checkmark) EMOM 10 12/10 Calorie Row 12 Sit Ups Straight into EMOM 10 12/10 Calorie Row 12 Wall Balls (any weight) Get Strong Min...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run then 2 Rounds 10 Muscle Snatch w/ empty bar 10 Overhead Squats :20 Nose and Toes Hold PARTNER WOD (No Measure) 6 Rounds 4 Bar Muscle Ups 6 Strict HSPU 8 Hang Clean & Jerk 115/75 + 100 Calories on Bike *P1 Works on Metcon, P2 Completes Calories. Switch after completing a full round of Metcon. Once either is finished you can switch working athlete any time. 15 Min Cap Get Powerful Min 46-56 (Weight) Clean n Jerk “Ladder Style” EMOM 10 1 Rep *Increase as you feel comfortable. Start at 60-70% of CnJ maxRead more

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 100m Run 12 S-Leg DB/KB DL (6/side) 8 Burpee Metcon (5 Rounds for reps) Get Fit 20-40 5 Rounds 2:30 on 1:30 off 400m Run/500m Row Max Deadlifts 225/155 -You realistically should be picking the barbell up for 1 set after each run, maybe 2 small sets in later rounds. Don’t try to cram extra reps into that little window, just earn time by running at a solid pace. If your 400m is much slower than 2:00 on average, consider knocking the distance back by 50-100m as needed. WELLNESS WOD (5 Rounds for reps) 5 Rounds 2:30 on 1:30 off 400m Run Max KB Swings 35/26 Get Strong Min 45-55 (Weight) Deadlift In 10:00 Establish a Heavy Triple -Since you’ve had plenty of volume already through the previous piece, only take 3-5 sets of three in this...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 1:00 Bike (Row/Ski) 2 Wall Walks w/ :05-:10 Nose and Toes hold at top Quality Time Min 16-26 (No Measure) HS Walk Efficiency -HS Walk progression options: HS Hold, into HS shoulder taps, into HS steps towards wall, into increasing distance from wall, into practice on the floor. At any point athletes can be assigned Wall Walks to get a similar stimulus, we typically use 1 Wall Walk per 10′ HS Walk. Get Fit Min 31-56 (5 Rounds for time) Every 5:00 for 25:00 10 Push Press* 30/22 Calorie Bike (Row or Ski) 50′ HS Walk *choose your own weight on the bar, should be able to stay UB for 10 reps -Even those with HS Walk skills might find the 5:00 window a bit challenging. Calories can be scaled back as needed to give more time for...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 400m Run then 2 Rounds 50 Single Unders 5 Kipping Pull Ups Get Fit Min 20-41 (3 Rounds for time) Every 7:00 for 21:00 800m Run 40 Crossover Single Unders 8 Muscle Ups (Ring or Bar) -There’s a little something to challenge everyone in this piece. “Longer” Runs, Crossovers, and Muscle Ups. Your goal is to finish the full amount of volume in the 7:00 window each round, some will do it a lot faster than others and earn extra rest. Others will pace it out more strategically. Your runs should be around 4:00, leaving you the other 3:00 to work through the higher skill movements. Muscle Ups can be a jumping/banded variation or even just some strict pull ups if needed. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 21 400m Run 80 Single Unders 8 Strict Pull Ups...Read more