CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Bike for Calories increase intensity each effort Get Fit Min 20-37 (AMRAP – Rounds and Reps) AMRAP 8 10/7 Calorie Bike 10 Push Press 95/65 10 Box Jump Overs 24/20″ -Rest 2:00- Metcon (Time) For Time: 30/21 Calorie Bike 30 Push Press 95/65 30 Box Jump Overs 24/20″ *17 Min Cap* -You’ll want to find a steady pace for the 8 Min AMRAP, but once the AMRAP ends and the rest period is over, you should turn up the intensity to finish the chipper portion as fast as you can. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 8 10/7 Calorie Bike 10 DB Push Press 35/20s 10 Box Jumps -Rest 2:00- For TIme 30/21 Calorie Bike 30 DB Push Press 30 Box Jumps Get Powerful Min 44-56 (8 Rounds for weight) Push Press...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :30 Plank Hold :15 Push Ups :15 Mountain Climbers Get Fit Min 20-40 (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Strict HSPU 1 Barbell Complex 185/125 (2 Power Clean + 2 Hang Squat Clean + 2 Front Squats) -Instead of sHSPU that athlete can perform seated DB Press. The Barbell Complex should be Unbroken, so weights will need to be modified for most. Pick a weight that can be maintained across the entire 20 minute workout. Use the Runs to recover or push as needed. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Push Ups 1 Double DB Complex 35/20s (3 Power Cleans + 3 Hang Squat Cleans + 3 Front Squats) Get Strong Min 45-55 (Weight) Clean Complex In 10:00 establish a Heavy Single of: 1 Power Clean + 1...Read more

CrossFit XLT – CrossFit DOMINATE WOD (Time) Scaled- INT-RX *Buy in: 1 mile with partner/ 800m each x2 400m each x 4 100 Dubs/ 200 Singles(each) 90 Burpees Over Partner (plank position) 80 Wallballs (20/14)(14/10) 70 Deadlift (135/93)(115/73)(95/63) 60 Shoulder to Overhead 50 Hang Cleans 40 T2B,/Knees to chest/ v-ups, situps 30 Handstand PU/ Hand release PU 20 Thrusters 10 Snatch *Buy out: 1 Mile with partner/ 800m each x2 400m each x 4Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 15 Calorie Row 12 Hollow Rocks 9 Wall Balls Get Fit Min 20-40 (AMRAP – Rounds and Reps) AMRAP 20 30/24 Calorie Row 30 Ab Mat Sit Ups or V-Ups 30 Wall Balls 20/14 90 Double Unders -You can push the Row fairly hard with the Sit Ups/VUps coming next. You might want to break the WB up into 2-3 sets to save the legs and heart rate just a bit it for bigger sets of DU to end each round. WELLNESS WOD (Time) 3 Rounds 20/16 Calorie Row 20 Ab Mat Sit Ups 20 Wall Balls (any weight) 60 Single or Double Unders 2:00 Rest Get Strong Min 48-54 (AMRAP – Reps) Goblet Reverse Lunges 3 Rounds 1:00 on 1:00 off Max Reps AHAP -Hold a KB or DB in the Goblet position and Lunge smooth/steady, alternating...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 Quality Time Min 16-25 (No Measure) Freestanding HS Hold Practice -Simple Progression: Kicking up and holding on wall, pulling one foot, then two off the wall. Can try the same in the nose and toes position (wall facing). Use a tall horizontal band across the rig at shin level for spotter. Spotter on the floor w/ pvc pipe. Practice solo on floor. Get Fit Min 34-53 (AMRAP – Reps) AMRAP 3 200m Run 10 DB Box Step Up 24/20″ 50/35 Max Alternating DB Snatch -2:00 Rest- AMRAP 5 400m Run 25 DB Box Step Up Max Alt DB Snatch -2:00 Rest- AMRAP 7 600m Run 40 DB Box Step...Read more