CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 200m Row 20 Lateral Hops over Barbell 5 Front Squats w/ :03 hold in bottom Get Fit Min 20-35 (Time) For Time 30 Front Squats 95/65 250/200m Row (or 200m Run) 30 Box Jumps 24/20″ 250/200m Row (or 200m Run) then.. 20/250m/20/250m then.. 10/250m/10/250m 15 Min Cap -Having a solid Front Rack will pay off huge in a workout that you need to spend a lot of time in it. Even though the weight is on the lighter side, having a full grip on the bar will allow for more ability to brace through each rep and avoid fighting those dipping elbows each time. On the Box Jumps, step down after opening your hips fully at the top. WELLNESS WOD (Time) For Time 30 Goblet Squats 35/20 250/200m Row (or 200m Run) 30 Box Jumps 20″ 250/200m Row...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike or Row then 3 Rounds 10 RDLs 10 Push Ups PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 20 30 Calorie Bike (or Row) 20 Deadlift 185/135 20 Strict HSPU P1 athlete works while P2 rests, share reps any way and switch working athlete at any time. Get Powerful Min 45-54 (6 Rounds for weight) Deadlift Every :90 for 9:00 3 Reps Build across sets -The DLs don’t need to build to a new 3RM or anything like that. You just need to have control of heavy weight from the ground to your hip and back to the ground again. No bouncing and no dropping from the top.Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 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 + Snatch Barbell Drills Get Fit Min 22-52 (Time) In a 30:00 Window: 200 Double Unders 20 Squat Snatch 115/75 -2:00 Rest- 150 Double Unders 15 Squat Snatch 135/95 -2:00 Rest- 100 Double Unders 10 Squat Snatch 155/105 then… Establish a Squat Snatch single in remaining time -The volume actually isn’t crazy high in the workout, but the movements, rep scheme, and weights may seem daunting. With that in mind, modifying from the start is very important. Double Unders can become 1.5x Singles. Snatches can and likely should be singles from start to finish for most athletes. You should not be failing reps at your heaviest weight, though you...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) HAPPY THANKSGIVING! 3 Rounds 10 Calorie Row 100m Run :20 HS Hold Get Fit Min 16-56 (Checkmark) “Earn That Gravy” EMOM 40 Min 1: 20/15 Calorie Row Min 2: 200m Run Min 3: Max Wall Walks Min 4: Rest Score is total Wall Walks -The 20/15 Calories and the 200m Run can both be difficult to finish within the minute window, so plan on choosing a reasonable number of Calories you want to hit (for 10 rounds!). For the Run, if you need to stop short to make it back in the gym before the end of the minute, that’s fine! Shoot for 4+ Wall Walks, no matter your scale, each roundRead more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Steady through :60 Plank Hold 10 Clean High Pulls 10 Muscle Cleans 10 Lateral Bar Burpees 10 Hang Clean (above knee) 10 Hang Clean (below knee) Get Powerful Min 20-35 (Weight) Power Clean Every :30 for 5:00 1 Rep EMOM 10 1 Rep -You can open up very light on the Cleans. Focus on catching with the weight balanced in your feet and your hips back vs. knees forward. As you gradually build the technical focus should carry forward. Once you get to the EMOM you can start making slightly larger weight jumps, going for 2-3 really heavy reps at the end. Get Fit Min 43-54 (Time) For Time 30 Hang Power Cleans 155/105 40 Bar Facing Burpees 50/40 Calorie Row 11 Min Cap -You should be able to open up with at least a double digit set of Hang...Read more