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

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 10 RDLs 10 Strict Press 10 Hang Power Cleans 10 Push Press 10 High Hang Squat Cleans 10 Push Jerk Get Powerful Min 21-35 (AMRAP – Reps) Clean and Jerk 4 Rounds :30 on :30 off Max Reps at 135/95 -then- 10:00 to establish a Heavy Single -You can stick with singles or do a mix of T&G reps. The goal is to use the first four rounds as both technique work and priming yourself to move heavy weights to follow. The Clean and Jerk singles can be any style (power/squat clean – push/split jerk). Clean and Jerk (10:00 to build to heavy single) Get Fit Min 43-55 (3 Rounds for reps) 3 Rounds 15/10 Calorie Bike (or 15/12 Row/Ski) 10 Hang Power Cleans 115/75 + AMRAP Shoulder to OH 115/75 2:00 Rest 12 Min Cap -You should start each...Read more

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