CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 4 15′ Inchworm + Push Up 10 Air Squats 15′ Duck Walk 10 Empty Bar Push Press Get Fit Min 18-34 (Time) Open WOD 14.5 21-18-15-12-9-6-3 Thrusters 95/65 Bar Facing Burpees -16 Min Cap- -This is an Open WOD retest… and it is a challenging one! We suggest sticking to a firm 16 minute cap an encourage athletes to either scale the Thruster weight or can start the entire workout at the round of 18’s! WELLNESS WOD (Time) For Time 12-9-6-3-6-9-12 Thrusters 45/35 Burpees Get Strong Min 45-55 (4 Rounds for weight) Back Squat Every 2:30 for 10:00 5 Reps -Your legs may be tired from the workout, but, try to hit 1-2 warm up sets before moving into the four working sets of 5 reps! Competitor Extra (AMRAP – Rounds and Reps) 4x AMRAP 2 / 1:00 Rest...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Lateral Squats 10 Barbell Good Mornings 100m Run (increasing intensity across rounds) Get Fit Min 20-45 (5 Rounds for time) Every 5:00 for 25:00 400m Run 12 Deadlift 225/155 12 Alternating Pistols -Real effort should be applied to each Run. The Deadlifts should be completed in 2 sets or less, as these are setting you up for your heavy singles to follow. The single leg work can be done with any appropriate modification (counterbalance, horizontal band, box assist, foot wrapped around calf, etc..). Every athlete should have a minute to rest or more each round. WELLNESS WOD (5 Rounds for time) Every 5:00 for 25:00 400m Run 12 KB Sumo Deadlift 70/53 12 Air Squats Get Strong Min 47-55 (8 Rounds for weight) Deadlift EMOM 8 1 Rep -Athletes have about 2 minutes to rest following the...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on 30 off Calorie Row then 3 Rounds :10 HS Hold 10 Hang Power Cleans PARTNER WOD (3 Rounds for time) From 0:00-12:00 110/85 Calorie Row 20 Strict HSPU 10 Power Cleans* 12:00-22:00 90/70 Calorie Row 15 Strict HSPU 8 Power Cleans 22:00-Finish 70/65 Calorie Row 10 Strict HSPU 6 Power Cleans Goal 10:00, 8:00, 5-6:00 -Share the reps anyway! One athlete works at a time. Choose a PC weight you can share with your partner. Score is each separate set. Competitor Extra (6 Rounds for weight) Bench Press 5-5-5-5-5-5 16 Min Cap -Two sets moderate, two sets, heavy-ish, two sets that you should probably have a spotter…Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run then 3 Rounds of “Cindy” * Nice and easy on the Cindy movements, goal is to get your joints and body warmed up. Get Strong Min 20-35 (AMRAP – Reps) Front Squat 3 Rounds (:30 on 1:00 off) Max Reps @ 95/65, 135/95, 185/125 Then… In 10:00 Establish a Heavy Single Front Squat Heavy Single (Weight) Input weight here Get Fit Min 45-55 (Time) For Time 5 Front Squats (@ 70% of the Single) 5 Muscle Ups 10 Front Squats 10 Muscle Ups 15 Front Squats 15 Muscle Ups *10 Min Cap Goal 7:30 -Barbell comes from the floor. Muscle Ups should be on Rings, but bar will work as a good substitute as well! This should be “fast” so if the rep scheme needs to be modified – that’s fine! -Scale Muscle up to Burpee Chest to...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 18-42 (Time) 6 Rounds For Time: 200m Run 4 Wall Walks 200/175m Row 16 DB Box Step Ups 24/20″ 50/35 *24 Min Cap -Try to stay around 1:00 on both monostructural movements. Try to cycle the Wall Walks FAST! DB Step up done with 2 DBs. Scale wall walks accordingly to keep moving. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 20 200m Run 4 Wall Walks (can use partial ROM) 200/175m Row 16 DB Box Step Ups 20″ 35/20 Quality Time Min 46-56 (No Measure) Seated Alternating Double DB Strict Press In 10:00 Complete 5×12 -Start with both DBs pressed OH, then alternate lowering and...Read more