CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Empty Bar Strict Press 10 RDLs 20 Walking Lunge Steps PARTNER WOD (Time) For Time 50 Shoulder to OH 135/95 100 Deadlift 135/95 150 S-DB Box Step Ups 24/20″ 50/35 P1 – Works on chipper P2 – Runs 100m then switch 20 Min Cap Get Strong Min 43-56 (5 Rounds for weight) Deadlift In 13:00 Complete 4-4-4-2-2 -Add a little tempo to the eccentric portion of the lift and keep control on your T&G sets. Make sure you even control the last rep back to the ground as well. You’ll be going lighter than normal due to the control and tempo.Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 8 Lateral Bar Burpees 16 Air Squats 8 Lateral Bar Burpees 12 Empty Bar Front Squats 8 Lateral Bar Burpee 8 Front Squats w/ :02 Pause in bottom Get Fit Min 22-40 (Time) For Time 15 Burpee Pull Ups 15 Front Squat 135/95 3 Rope Climbs 2:00 Rest 12 Burpee Pull Ups 12 Front Squat 135/95 3 Rope Climbs 2:00 Rest 9 Burpee Pull Ups 9 Front Squat 135/95 3 Rope Climb 18 Min Cap -Both the Burpee Pull Up and Rope Climb are about efficiency in terms of using your legs to assist the arms. You want to jump and use the upward momentum on the BPU to get your chin over the bar rather than jumping, then kipping. On the Rope Climb (if available) you want to use you’re feet, legs, and hips to stand up on the...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :60 Steady Row :30 Tall Plank Hold Quality Time Min 16-24 (No Measure) GHD/V-Up/Ab Mat Sit Up Efficiency -Spend time getting familiar with the GHD, how to set it up, and how to perform reps correctly by using the quads to fire the hips and sit up. Perform a very small dose of reps (2-3 sets of 5-10 reps) especially for inexperienced athletes. If no GHD is available for class, practice the QF standard for V-Ups (hands and feet leave floor at the same time, hands touch feet, legs and feet remain together) 3-4 sets of 5-10 reps. Lastly, the correct way to do an Ab Mat Sit Up is by keeping the hips on the ground throughout – almost nobody does these correctly, both defeating the purpose of the mat and leading to the rub/burn on the...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 Get Fit Min 20-35 (Time) 3 Rounds 30 DB Snatch 50/35 10 Bar Muscle Ups 75 Double Unders 15 Min Cap -Even if you can hold on to the DB doesn’t mean you should. Small breaks might save your grip for stronger sets of Bar Muscle Ups. You can alternate snatches or stay on the same side for as long as you want. 2x Pull Ups is a good sub for the BMU, as that will keep athletes moving instead of taking long breaks between small sets. WELLNESS WOD (Time) 3 Rounds 30 DB Snatch 35/20 10 Pull Ups (any variation) 75 Single Unders Get Powerful Min 44-54 (5...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Empty Bar Thrusters 10 Shuttle Runs (increase speed each round) Get Fit Min 20-40 (5 Rounds for reps) Every 4:00 for 20:00 400m Run 1 Set of Thrusters 95/65 -The Thruster set needs to start within :10 of completing the run. You don’t need to push for anywhere near a max set, you’re just accumulating reps across the 5 rounds. Try to match efforts on both the run pace and Thruster sets each time. WELLNESS WOD (5 Rounds for reps) Every 4:00 for 20:00 400m Run 1 Set of DB Thrusters (any weight) Get Powerful Min 46-56 (Weight) Push Press Every :30 for 3:00 2 Rep then… in 7:00 Establish a Heavy Single -Use what you have left in those legs on a strong dip/drive to move decent weight. The :30 reps are just to help with...Read more