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

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 20 Calorie Row 20 Air Squats :20 HS Hold Get Fit Min 21-35 (Time) For Time 10/8 Calorie Row 2 Strict HSPU 2 Hang Squat Cleans 155/105 10(8)/4/4, 10(8)/6/6, 10(8)/8/8, 10(8)/10/10 *14 Min Cap* -The Row is mostly there to bring you back in control each round. The first few rounds will be pretty fast. You should be done the round of 6 prior to the 7:00 mark to have any chance of finishing this workout. If Strict HSPU are a challenge, Box HSPU or Seated DB Press are both good modifications. And of course, scale the weight as needed to avoid singles at all costs. WELLNESS WOD (Time) For Time 10/8 Calorie Row 3 Push Ups 3 Hang DB Cleans Cleans 35/20s 10(8)/6/6, 10(8)/9/9, 10(8)/12/12, 10(8)/15/15 Get Strong Min 44-56 (6 Rounds for reps) 6 Rounds :40...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squat Ring Row Calorie on Machine PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 15 12 Wall Balls 20/14 3 Bar Muscle Ups Alternate complete rounds * Try to keep movements unbroken. Get Strong Min 42-56 (6 Rounds for weight) Back Squat In 14:00 Complete 3-3-2-2-1-1 -Try to find time for one quick warm up set before the first triple. Then make a decent jump on both sets of 3. The 2s and 1s should be challenging reps. Competitor Extra (Time) 21 Thrusters 115/75 21 Calorie Bike Erg 75′ HS Walk 15/15/50′, 9/9/’25 12 Min Cap -This may seem like a quick workout, but that Thruster/Bike combo will certainly slow you down after the first 21 of each. Play the HS Walk smart, break into 25′ increments or feel free to pirouette and stay on your hands –...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 500m Row then 2 Rounds 10 Muscle Snatch w/ empty bar 10 Overhead Squats Get Fit Min 20-36 (4 Rounds for time) Every 4:00 for 16:00 500/450m Row 10 Power Snatch 135/95 -You score is your slowest round, so you’ll need to be strategic with your pacing. Depending on your abilities you can stick with singles or go for some (or all) T&G reps. However, you don’t want to go too hard causing you to break down, unless it’s your final round. You should have a minimum of :30 rest at the end of each window. Choose weight accordingly – MANY will need to scale. WELLNESS WOD (No Measure) Every 4:00 for 16:00 500/450m Row 10 Alternating DB Snatch 35/20 Get Powerful Min 43-55 (11 Rounds for weight) Squat Snatch Every :30 for 3:00 1 Rep Every :60 for 3:00...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 30 Plate Jumps 10 R-Arm DB Press (light) 100m Run 10 L-Arm DB Press (light) Get Fit Min 17-42 (AMRAP – Rounds and Reps) AMRAP 25 100m Run 10 Double Unders 10 Strict Press 95/65 200m Run 20 Double Unders 10 Strict Press 300m Run 30/10 400m Run 40/10 etc… -The Run increases by 100m each round, to give more and more time for your shoulders to recover from the DU and Press each round. Feel free to really push that run pace for the first handful of rounds and break up the Press as needed. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 25 100m Run 20 Single Unders 10 DB Z-Press 50/35s 200m Run 40 Single Unders 10 DB Z-Press 300m Run 60/10 400m Run 80/10 etc… Quality Time Min 48-56 (No Measure) Alternating Tabata intervals...Read more