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 20-35 (AMRAP – Rounds and Reps) 4x AMRAP 3 / 1:00 Rest 5 Clean and Jerk 185/125 5 Chest to Bar 5 Strict HSPU -You’re going to pick up right where you leave off during each AMRAP, giving you one total score. The Clean and Jerks should be singles, but nowhere near failure. CTB and sHSPU can be 1-2 sets each time, but should not get to the point of singles. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 12 5 Double DB Clean and Jerk 5 Pull Ups (any variation) 5 Push Ups on DBs Get Powerful Min 44-56 (6 Rounds for weight) Clean and...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 250m Row 50′ Lunges Steps w/ twist 50′ Bear Crawl Quality Time Min 16-23 (No Measure) Rowing Efficiency -There is so much that goes into Rowing with decent technique. A few things that can be focused on are: “Order of operations” – Drive with legs, then slight lead back, then finish with arms, then arms forward, torso forward, knees bend. You can also focus on keeping the chain/handle low and straight. You can work on cadence of the pull vs. the recovery. Pick an area of performance to focus on. Get Fit Min 28-56 (AMRAP – Rounds and Reps) 8 Rounds 3:00 on 1:00 off 250/200m Row Max Rounds of “Cindy” **1 Rd of Cindy= 5 Pull Ups 10 Push Ups 15 Air Squats -The Row is a buy in at the start of each 3:00 window. Then...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Slow Bike/Row 2 Rounds 10 V-Ups 4 Wall Walks Get Fit Min 20-38 (6 Rounds for time) Every 3:00 for 18:00 15/10 Calorie Bike 25′ HS Walk or 3 Wall Walks 12 Toes to Bar -You CAN push the Bike a bit more than normal, given the other two movements are gymnastics based and not heavy barbell work. The harder you push, the more you’ll challenge yourself on the gymnastics – but potentially the more rest you’ll have to repeat efforts as well. Row works if no Bikes are available. If your an advanced HS Walker, feel free to practice a pirouette at the halfway point of the 25′ walk. WELLNESS WOD (No Measure) EMOM 18 1:00 Max Bike Calories 1:00 Max HS Hold (or Plank Hold) 1:00 Max Sit Ups or V-Ups Get Strong Min 45-55 (Weight) EMOM...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 100m Run 15 Empty Bar Front Squats 100m Run 15 Strict Press 100m Run 15 Thrusters Get Fit Min 22-34 (Time) For Total Time: 3 Rounds 15 S-DB Box Step Overs 50/35 24/20″ 5 Ring Muscle Ups -2:00 Rest- 3 Rounds 200m Run 10 Thrusters 135/95 12 Min Cap -Everybody needs to be set up for success. We want each piece to be done in 5 minutes or less. DB Steps Overs should be UB and the Muscle Ups (or Pull Up variation) should be 2 sets or less. The Runs should be a competitive pace but not so fast that you can’t fight through the Thrusters UB each round. This is not easy to finish in under the cap, so again – make sure to set yourself up! (WELLNESS WOD (No Measure) 3 Rounds 15 S-DB Box Step Overs...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Up-Downs Jumping Squats Hollow Rocks Get Fit Min 20-34 (Time) Follow these rounds until 80 Burpees are completed From 0:00-3:00 30 Alternating DB Snatch 50/35 Max Burpees From 3:00-6:00 25 Alternating DB Snatch 50/35 Max Burpees From 6:00-9:00 20 Alternating DB Snatch 50/35 Max Burpees From 9:00-Finish 15 Alternating DB Snatch 50/35 Max Burpees 14 Min Cap -You want to chip away at the Burpees in your remaining time each round, but don’t go too hard in the first couple rounds to the point where you end up standing around. Smooth is fast, turn it on at the end and try to finish under the cap. You should be able to do more than half your Snatches UB each round, choose your DB accordingly. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 14 10 Alternating DB Snatch 35/20 2...Read more