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

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 5 5 Burpee Pull Ups/2x Kips 10 Light KB Swings 15 Box Step Ups Get Fit Min 22-42 (Time) 10 Rounds 1 Rope Climb (or 8 Strict Pull Ups/Rows) 3 Deadlift 275/185 5 Burpee Box Jumps 24/20″ *20 Min Cap Goal 15:00-17:00 Min -For those that want a bit of a Rope Climb challenge, this is a good piece to go Legless! This can be for some or all of the reps, switch back to regular climbs when the Pull starts to disappear. Deadlifts should be UB throughout. Burpee Box Jumps can be lateral to the box to help if there are space restrictions. WELLNESS WOD (Time) 10 Rounds 5 Ring Rows 5 Light bar/KB Deadlifts 5 Burpees Get Strong Min 48-55 (Weight) In 7:00 Establish 1RM Weighted Pull Up -These reps should be strict-ish. A little baby kip...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Slow/Steady Bike/Row then 2 Rounds 10 Bent Over Rows 10 Wide Grip RDLs 20 Lateral Bar Hops Get Fit Min 20-35 (3 Rounds for time) Every 5:00 for 15:00 20/15 Calorie Bike (or Row) 15 Power Snatch 115/75 Goal 2:30-3:30 per round -These are sprint intervals! Big effort on the machine followed by AT LEAST 5 T&G reps to kick off the Snatches. With that in mind, choose your weight appropriately. We want you to have 2:00 or more of rest each round. This will ensure you can give decent effort across all three rounds. WELLNESS WOD (3 Rounds for time) Every 5:00 for 15:00 20/15 Calorie Bike (or Row) 20 Alternating DB Snatch 50/35 Get Powerful Min 43-55 (8 Rounds for weight) Hang Power Snatch Every :90 for 12:00 2 Reps Build weight across sets -Your first set...Read more