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

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 20 Lateral Bar Hops 10 RDLs 20 Mountain Climbers 10 Muscle Cleans 10 Burpees 10 Strict Press Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 Climb the Ladder 2 Power Cleans 135/95 2 Shoulder to OH 2 Lateral Bar Burpees 4/4/4, 6/6/6, etc.. -Singles on the Cleans will likely keep your heart rate in control for longer. On that last Clean you want to be ready to hit a chunk or all of the Sh to OH reps, either using a Push Press or Push Jerk. The lateral Bar Burpee allows you to move a bit faster as you don’t have to travel far and you can stay low back and forth over the bar. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 10 Climb the Ladder 4 S-DB Hang Clean and Jerk 35/20 2 Lateral DB...Read more