CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 10 Burpees then 2 Rounds 10 Lateral Squats (5/side) 10 Alternating Spiderman Stretch w/ Upward Twist (5/side) 10 S-Arm Alternating Sumo KB Deadlift (5/side) Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 15 Russian KB Swings 70/53 3 Burpee Box Get Over 30/24″ 15/6, 15/9, etc. *Increase BBGO by 3 reps each round *Step over for Wellness WOD -Swings should always be two sets or less. The BBGO should be higher than normal, as you can use your hands to get over, but both feet should make contact on the top of the box. Get Strong Min 40-56 (6 Rounds for weight) Front Squat In 16:00 Complete 5-5-4-4-3-3 -You have a little over 2:30 per set, but the 5s should be at a moderate weight without too much downtime. Make a jump in weight on the 4s,...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Butt Kicks 25′ High Knees 25′ Running Butt Kicks/High Knees 25′ Lunge Steps 25′ Bird Pickers/Toy Soldiers 25′ Inch Worms w/ pushup then 2 Rounds 10 Ring Rows 100m Jog 10 Barbell RDLs 100m JogRead more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 8 Muscle Snatch w/ empty bar 4 Lateral Bar Burpees :20 Nose and Toes Hold Get Fit Min 20-30 (Time) 21-15-9 Power Snatch 135/95 Handstand Push Ups 10 Min Cap -Got a mix of “Diane” and “Isabel” for a challenging couplet to start the day. If you struggle with HSPU, a more conservative pace on the barbell (steady singles) should help save the shoulders and heart rate. For “higher level” athletes this should be fast and aggressive. For the rest of us, we’ll likely need to pick an area to modify and pick a movement to focus in on. That could be lighter Snatches to hit sets of HSPU, or sticking with a more difficult weight and switching to pike push ups or another HSPU modification. WELLNESS WOD (Time) 21-15-9 R-Arm DB Snatch 35/20 L-Arm DB Snatch 35/20...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row for Calories – increase effort each round then 2×10 (per side) Lateral Box Step Ups Get Fit Min 18-40 (Time) 50-40-30-20-10 Calorie Row S-DB Box Step Up 24/20″ 50/35 22 Min Cap -Scaled is 80% of the Calories (40/32/24/16/8). You can hold the DB any way you prefer on the Step Ups, just open your hips fully at the top and try to share the work between each leg. Quality Time Min 48-56 (AMRAP – Rounds and Reps) AMRAP 8 50′ Lunge Steps (bodyweight) 50′ DB or KB Farmers Carry AHAP -If you’re short on DBs or KBs or just don’t have substantial weight, “plate pinch” carries work really well and tax the grip fast Competitor Extra (Time) 6 Rounds 250m Row 15 GHD Sit Ups Rest 1:00 -If you don’t have regular...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 15 Air Squats 10 Med Ball “Slams” 5 Jumping Pull Ups w/ tempo negative Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 15 Wall Balls 20/14 3 Bar Muscle Ups -Wall Balls should be done in UB sets throughout the first few rounds – choose your WB accordingly. If Muscle Ups are not happening, choose a progression like jumping or banded BMU if you’re close. Otherwise 6 Strict Pull Ups will be a fine substitute and should take a similar amount of time. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 10 15 Wall Balls (any weight) 6 Horizontal Ring Rows (make them challenging) Get Powerful Min 41-56 (Weight) Split Jerk EMOM 10 1 Rep then 5:00 to establish a Heavy Single -The EMOM is simply to have time to drill reps and foot work....Read more