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

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike or Row 5 Inch Worms + Push Ups 20 Hollow Rocks 20 Mountain Climbers 40 Flutter Kicks 10 Supermans Quality Time Min 16-24 (No Measure) Push Up and Wall Walk Efficiency -Push Ups are such a fundamental movement that athletes still do wrong so frequently. Here are a couple points of performance: Hands just outside arms, shoulders out ahead of fingers at the bottom, fingers pointing forward, elbows in at about 45 degrees or less to the body, chest and hips rise and fall together. Common faults: Hands too wide, elbows flare out, hips sag, only the chest lifts and falls. On the Wall Walk, just focus on taking as few steps as possible both up and down. After laying flat, your starting position should be either hands and knees or downward-facing dog. Get Fit Min 32-52 (AMRAP...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 20 Lateral Barbell Hops 10 Squats (Air Squat, Front Squat, OHS) Get Fit Min 20-34 (Time) For Time 400m Run 30 Box Jump Overs 24/20″ 30 Overhead Squats 135/95 30 Box Jump Overs 400m Run -14 Min Cap This can be done Sub 10 by those who really want to push the pace hard (and/or modify as needed), or it can be completed smooth/steady – using it more as a primer for the Snatch session to follow. WELLNESS WOD (No Measure) For Time 400m Run 30 Box Jumps 20″ 30 Overhead Squats 45/35 (or Goblet Squats) 30 Box Jumps 400m Run Get Powerful Min 42-55 (13 Rounds for weight) Squat Snatch Every :30 for 2:00 1 Rep Every :60 for 5:00 1 Rep Every :90 for 6:00 1 Rep -Stay light and perfect on the :30,...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike or Row then 2 Rounds 10 Air Squats 10 V-Ups 20 Lateral Bar Hops Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 15 Wall Balls 20/14 10 Toes to Bar 5 Hang Squat Cleans 95/65* *Weights increase to 115/75 135/95, 155/105, 185/125, 205/135 -The Wall Balls and TTB should take :45-:60 combined each round, but no longer as we want you to have plenty of time with the heavier bars later in the workout. One of the most time consuming parts of the workout will be the weight change if you stand around too much. You should be able to hit doubles or better with every weight as you go, otherwise consider using an alternate build in weight or stick to a challenging weight when you get there. WELLNESS WOD (AMRAP – Rounds and Reps)...Read more