CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Lateral Squats 10 Barbell Good Mornings 100m Run (increasing intensity across rounds) Get Fit Min 23-53 (Time) With a 30:00 Running Clock 4 Rounds 400m Run 21 V-Ups 15 Thrusters 95/65 Then in remaining time.. Find a 5RM Back Squat -V-Ups should be QF standard with hands touching feet each rep. Thrusters should be done in 2 sets or less, choose weight accordingly. Cap yourself at 18 minutes on the 4 round part, giving you at least 12 minutes to build on the 5RM. You should hit at least 4-5+ sets on the 5RM, so get a little volume in while building. 5RM BACK SQUAT (Weight) 5RM BACK SQUAT WELLNESS WOD (Time) With a 30:00 Running Clock 4 Rounds 400m Run 21 Sit Ups 15 DB Thrusters 35/20s then Complete sets of 5 Back Squat for quality...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row *Increase intensity across each interval Get Fit Min 20-33 (AMRAP – Rounds and Reps) AMRAP 13 9 Deadlifts 225/155 15 Wall Balls 20/14 21/15 Calorie Row -You should plan on completing the DL and WB unbroken each round. Be efficient and find a pace on the Row that allows you to be consistent and recover a bit for the next round. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 13 9 DB Deadlifts 35/20s 15 Wall Balls (any weight) 21/15 Calorie Row Get Strong Min 41-53 (6 Rounds for weight) Tempo Deadlift Every 2:00 for 12:00 3 Reps -Regular speed from the floor, at least a :03 negative back to the ground, including the final rep of each set. This should cap how heavy you’re going to go based on needing more control...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 S-Leg Box Step Ups 10 Barbell RDLs 5 Lateral Bar Burpees Get Fit Min 20-34 (AMRAP – Rounds and Reps) “Ship Wrecked” Every 2:00 Until Failure 8 Burpee Box Jumps 24/20″ 8 Power Cleans 135/95 Increase Power Clean Reps by 2 per round 8/8, 8/10, 8/12, etc… -This is Jump Ship’s flagship benchmark WOD! top scores get into the 20’s+ on the Power Cleans. Try to pace and stay relaxed through the first few rounds, then build the intensity as you go. If you come out too aggressive, you’ll likely fall apart a round or two sooner than you have to. The two ways to modify this to get at least 10 minutes + is to only increase the PC reps by 1 each round OR modify the weight back significantly to allow for bigger sets. WELLNESS...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Spiderman Stretch 25′ Lateral Squats 25′ Lunge Steps 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Inch Worms PARTNER WOD (AMRAP – Rounds and Reps) “Nate” AMRAP 20 2 Muscle Ups 4 Handstand Push Ups 8 KB Swings 70/53 Alternate movements w/ a partner (P1 – MU, P2 – HSPU, P1 – KBS, P2 – MU, etc..) Get Strong Min 43-56 (6 Rounds for weight) Pause Front Squats In 13:00 Complete 3-3-2-2-1-1 -Complete a full dead stop pause in the bottom of FS each rep. It doesn’t need to be a long pause, but take out the bounce or momentum of each rep. Competitor Extra (AMRAP – Reps) AMRAP 2 Run 200m Max Alternating Pistols -2:00 Rest- AMRAP 4 400m Run Max Alternating Pistols -2:00 Rest- AMRAP 6 800m Run Max Alternating PistolsRead more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike then 3 Rounds 10 Kip Swings 8 Push Ups 6 Strict Press w/ Bar Get Fit Min 20-35 (AMRAP – Rounds and Reps) AMRAP 15 10-1 Pull Ups Shoulder to OH 115/75 Then 1-2-3-4…etc Chest to Bar Shoulder to OH 155/105 – You should be able to knock out bigger sets of both Pull Ups and SH to OH on the 10-1 portion of the workout. Once you finish, you’ll add weight and complete the second part – climbing back up the ladder until time runs out. WELLNESS WOD (Time) For Time 10-1 Horizontal Ring Rows DB Shoulder to OH 35/20s Get Strong Min 44-56 (6 Rounds for weight) Push Press In 12:00 Complete 5-5-3-3-3-3 -Keep it simple. Focus on that short, powerful, upright, dip/drive. All sets should be “working sets”, heavier than your bar in the metcon...Read more