CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Empty Bar Good Mornings :20 Dead Hang Get Fit Min 20-36 (Time) “Swingin’ Annie” 50/40/30/20/10 reps each of for time: Double-Unders Kettlebell Swings (53#/35#) AbMat Sit-ups -A play off of the classic CrossFit Girl WOD “Annie”. If you cannot do double unders do 2x single unders, or do double under attempts. Kettlebell Swings should be unbroken towards the later rounds (30 20,10) the bigger sets try to maintain short rest if you break. Abmat situps, make sure shoulders are coming up over the hips to a full upright position. WELLNESS WOD (Time) Same as Get Fit but sub Russian Kettlebell Swings for regular. Get Strong Min 46-56 (5 Rounds for weight) Deadlift Every 2:00 for 10:00 Complete 1 Set 7-5-3-1-1 -Building to a heavy single, but all sets should be at “working weights” for their...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Steady through :20 HS Hold 12 Clean High Pulls 3 Wall Walks 10 Muscle Clean 10 Kipping HSPU (or Push Ups) 8 Hang Clean from mid shin PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 16 7 Power Cleans 135/95 7 HSPU 7/5 Calorie Bike **Alternate complete rounds with a partner (goal is :90 or less per round) Get Strong Min 46-56 (Weight) Power Clean and Jerk EMOM 10 1 Rep -Just the long slow build. In the first 3-4 reps the weight should be light and technique should be the absolute focus. Things like receiving the bar balanced in both the clean and jerk. Footwork on both lifts. As well as trying to make the heavy reps look as good as the light ones as you build.Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 400m Run then 2 Rounds 25′ Inch Worms 10 Empty Bar Front Squats Get Fit Min 23-53 (6 Rounds for time) Every 5:00 for 30:00 15 50′ Shuttle Runs (25′ out and back) 15 Burpees 3 Heavy Front Squats* -This is a long mix of conditioning and strength work today. Each round has a Shuttle/Burpee buy-in that should take around 3:00 (+/- :30), leaving you plenty of time to hit a heavy Front Squat triple out of the rack. Each round you should try to increase the weight building to a 3RM of the day. You should have time to warm up the FS before starting your first round. WELLNESS WOD (6 Rounds for time) Every 5:00 for 30:00 12 Shuttle Runs 12 Burpees 12 DB Front Squats (any weight) rest remainder Competitor Extra (AMRAP – Rounds and Reps) AMRAP...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :40 Bike :20 Jumping Alternating Lunges :30 Rest Get Fit Min 18-43 (Time) For Time 100 DB Lunge Steps 50/35 75/60 Calorie Bike 50 Box Jumps 24/20″ 75/60 Calorie Bike 100 DB Lunge Steps **25 Min Cap** -The DB Lunge Steps can be done with a single DB and can be either in place or walking lunge steps. If you used a Bike yesterday, use a different machine of your choice today. Box Jumps should be a step down each rep after fully opening your hips at the top. This is a leg heavy workout that will certainly test your heart rate as well. Find a pace you can cruise at throughout. WELLNESS WOD (Time) For Time 60 Lunge Steps 50/40 Calorie Bike 40 Box Jumps 24/20″ 50/40 Calorie Bike 60 Lunge Steps Quality Time Min 50-56 (No...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Row or Bike then 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 21-36 (AMRAP – Reps) AMRAP 3 10 Wall Walks Max Calorie Row (or Bike) -1:00 Rest- AMRAP 3 40 Ab Mat Sit Ups or 30 V-Ups Max Calorie Row (or Bike) -1:00 Rest- AMRAP 3 40 Push Ups Max Calorie Row (or Bike) -1:00 Rest- AMRAP 3 150 Double Unders Max Calorie Row (or Bike) -Score is total Calories! Try to move fast on the Wall Walks with as few steps as possible, especially on the way back down. Try to cycle the Sit Ups smooth but fast, being consistent across all 40 reps. If you’re going with V-Ups, hold the...Read more