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 Get Fit Min 21-33 (AMRAP – Rounds and Reps) AMRAP 12 7 Box Jumps 24/20″ 5 Lateral Bar Burpees 3 Deadlift 245/165 -The BJ and Burpees will fire up your legs before you even get to the Deadlifts. You’ll want to find a pace or rhythm that allows you to stay consistent on both movements while still completing the DLs in 1 smooth set. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 12 7 Box Jumps 20″ 5 Burpees 3 Deadlift 135/95 (or less) Get Strong Min 40-52 (8 Rounds for weight) Deadlift Every :90 for 12:00 3-3-3-2-2-2-1-1 -These should be heavy sets, but only heavy to the point...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 30 Calorie Row then 12-9-6-3 V-Ups Air Squats Get Fit Min 18-36 (AMRAP – Rounds and Reps) Climb the Ladder AMRAP 18 1 Toes to Bar 2 Front Squats 95/65 4/3 Calorie Row 2/4/8(6), 3/6/12(9), 4/8/16(12), etc… -You’ll be able to keep moving for a very long time. Stay UB on both the TTB and Squats for as long as possible. The Row pace will be dictated by heart rate and a little bit of grip. Don’t row so fast that it becomes detrimental to the other two movements. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 18 10 Sit Ups 15 Goblet Squats (any weight) 20 Calorie Row Get Strong Min 44-54 (10 Rounds for weight) Back Squat EMOM 10 1 Rep Build across sets -Complete 1 rep OTM, increasing the weight gradually each rep as long as everything...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :30 Bike :30 Burpee Pull Ups :30 Rest PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 16 20 Calorie Bike 6 Bar Muscle Ups 30 Alternating DB Snatch 50/35 1 athlete works at a time, split the reps any way Get Powerful Min 44-56 (6 Rounds for weight) Every 2:00 for 12:00 2 Squat Snatch Drop and Reset -Your first set should start at a moderate weight, focusing on technique. Build very gradually to your goal double weight. Lift based on feel and don’t force the weight on to the bar if you’re technique isn’t holding up.Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 RDLs 50 Single Unders 10 Hang Muscle Cleans Get Fit Min 20-34 (AMRAP – Reps) 5x AMRAP 2 / Rest 1:00 R1:100 Double Unders Max Hang Power Cleans 185/125 R2:80 Double Unders Max Hang Power Cleans R3:60 Double Unders Max Hang Power Cleans R4:40 Double Unders Max Hang Power Cleans R5:20 Double Unders Max Hang Power Cleans -You won’t have much time in the first couple rounds on the Hang Cleans, so focus more on moving well and finding a style you can cycle reps with. Then in later rounds you can try to stick to that rhythm once you have more time. Don’t rush or get sloppy at any point. You should be able to complete sets of 5 at least to open each round of Cleans. Choose weight accordingly. WELLNESS WOD (AMRAP – Rounds and...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row for Calories Get Fit Min 20-40 (AMRAP – Reps) Every 2:00 for 20:00 20/15 Calorie Row or Bike then.. Max KB Swings 53/35 or Max KB Box Step Ups 24/20″ 53/35 -In the first 2:00 you’ll complete your Calories then Max KB Swings, the next round you’ll do Max KB BSU instead. 5 Rounds of each KB movement, alternating. You should complete your Calories on the machine in about 1:00 and no more than 1:15, otherwise, scale the Calories. WELLNESS WOD (AMRAP – Reps) Every 2:00 for 20:00 16/12 Calorie Row or Bike then… Max KB Swings 35/26 or Max KB Box Step Ups 20″ 35/26 Quality Time Min 47-55 (Checkmark) EMOM 8 Min 1 – Tall Plank Hold Min 2 – Wall Sit -Accumulate as much time as you can in each...Read more