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

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) -Dynamic warm up 3 Rounds 100m Run 10 Empty Bar OHS w/ :01 Pause in Bottom 5 Bar Facing Burpees PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 20 200m Run 10 Bar Facing Burpees 10 Overhead Squat 115/75 -Alternate movements with your partner (P1 – Run, P2 – Burpees, P1 – OHS, P2 – Run, etc..) Get Strong Min 47-55 (8 Rounds for weight) Squat Snatch EMOM 8 1 Rep -This is going to start quickly after the metcon ends. Start light and gradually build. Don’t worry about going heavy, just try to focus on technique and feedback provided by coaches. Competitor Extra (No Measure) Row 3 Rounds 3:00 for Meters 1:00 Rest 2:00 for Meters 1:00 Rest 1:00 for Meters 1:00 Rest Start over on the 3:00 on round 2 and 3Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squats KB Sumo DL Box Step Ups Get Fit Min 20-40 (4 Rounds for time) Every 5:00 for 20:00 15 Alternating Pistols (or Air Squats) 15 KB Swings 53/35 15 Push Ups 15 Box Jump Overs 24/20″ 15 Pull Ups -To make sure you can do this workout as written, you need to be able to average better than 1:00 per movement. You also probably want at least :30-:60 rest in each 5 min window as well. If you are the type to cycle things “more deliberately” consider doing 12s instead of 15s WELLNESS WOD (4 Rounds for time) Every 5:00 for 20:00 15 Air Squats 15 KB Swings 35/26 15 Push Ups 15 Box Jump Overs 20″ 15 Pull Ups (any variation) Get Strong Min 45-57 (5 Rounds for weight) Front Squat In 12:00 Complete 5-4-3-2-1 -This...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :30 Bike :30 Handstand Hold (facing the wall) 20 Air Squats Get Fit Min 18-42 (8 Rounds for reps) 8 Rounds :30 on :30 off Max Calorie Bike Max Wall Walks Max Thrusters 45/35 -Athletes can choose any machine (or Burpees) the want in place of the Bike if there’s a shortage. I recommend having athlete choose their weakness as there is no “required work amount”, so they will get some time on a machine without added pressure. WELLNESS WOD (AMRAP – Reps) 8 Rounds :30 on :30 off Max Calories on any Machine Max Tall Plank Hold Max Air Squats Quality Time Min 46-56 (No Measure) 1 Attempt Max Ring Support Hold 1 Attempt Max L-Sit Hold (any variation) 1 Attempt Max Hold w/ Chin above bar -If you use partners on the Ring Support, one partner...Read more