CrossFit XLT – CrossFit Metcon (No Measure) Warm Up 0-12 3:00 Run/Bike/Run 3 Rounds: 30 Plate Jumps 10 Hollow Rocks 10 Superman Get Fit Min 20-32 (Time) For Time 45 Burpee to Target 6″ 30 Clean & Jerk 135/95 15 Bar Muscle Ups 12 Min Cap -Short and sweet. Hold a sustainable rhythm on the Burpees all the way through. Single out the C&Js at whatever speed you’re capable of. Immediately take your opening set of MU (or Pull Ups if you’re modifying) following the final C&J, then chunk out the rest from there. This is a fine workout to practice BMU in the workout, as there’s nothing left afterwards. Getting a few under fatigue is probably more beneficial than hitting a few Pull Ups – work until the cap. (WELLNESS WOD) (Time) For Time 30 Burpees 30 Clean & Jerk 95/65 (or less) 30 Pull Ups (any variation) Get...Read more

CrossFit XLT – CrossFit Warm Up Min 0-14 (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 PARTNER WOD (4 Rounds for time) Every 8:00 for 32:00 800m Run (400m each) 24 Burpee Box Jumps 24/20″ (12 each) 24 Chest to Bar (12 each) -P1 400m Run, P2 400m Run, P1 12 BBJ, P2 12 BBJ, P1 12 CTB, P2 12 CTB. Then switch who goes first the following round. Intensity on the Run should be very high! Competitor Extra (Time) 3 Rounds 15/10 Calorie Echo/AAB 10 Hang Power Snatch 115/75 10 Overhead Squat 115/75 -The bike should be the only “wildcard” factor. On the HPC and OHS you should have a weight you can go UB with through the first round and maybe all threeRead more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 25′ Bear Crawl 10 Hand Release Push Ups 100m Run Get Fit Min 20-36 (Time) For Time 600m Run 30 DB Box Step Ups 50/35 24/20″ 40 Push Ups 400m Run 20 DB Box Step Ups 50/35 24/20″ 30 Push Ups 200m Run 10 DB Box Step Ups 50/35 24/20″ 20 Push Ups 16 Min Cap -Feel good about pushing both the Run and Box Step Up pace knowing the vast majority of you will have to break up the Push Ups significantly. This will force you to bring your heart rate down and hopefully be able to Run hard again the following round. WELLNESS WOD (Time) 3 Rounds 400m Run 20 DB Box Step Ups 35/20 20″ 20 Push Ups Get Strong Min 45-55 (5 Rounds for weight) Every 2:00 for 10:00 Front Squat 5-4-3-2-1 Wall Facing...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 on Machine of Choice 4 Rounds 5 PVC Passthroughs :10 HS Hold :10 Dead Hang Quality Time Min 16-24 (No Measure) HS Walk Efficiency -A simple progression could include: HS Hold, HS Shoulder Taps, HS Walk a few feet from the wall, HS Walk w/ spotter, HS Walk attempts, HS Walk + Pirouette. Get Fit Min 30-52 (AMRAP – Rounds and Reps) AMRAP 22 Climb the Ladder 100m Row (Ski or Run also acceptable) 10′ HS Walk or 1 Wall Walk (per 10′) 200m/20′, 300m/30′, etc.. -This is designed to be a longer aerobic based piece. However, there is nothing wrong with mixing in HS Walk attempts if you’re just learning the movement during a workout like this. Just set a limit to how many attempts you take before you move on. For example on the round of 30′...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Steady through 2x :30 HS Hold 12 Clean High Pulls 3 Wall Walks 10 Muscle Clean 10 Kipping HSPU (or Push Ups) 8 Hang Clean from mid shin Get Powerful Min 20-35 (10 Rounds for weight) Clean and Jerk (any style) Every :90 for 9:00 2 Reps (drop and reset) Every :90 for 6:00 1 Rep -Make sure before you start building to something heavy that your footwork and technique are drilled and ready to go. Build to something decent in the doubles to give yourself a shot at something big in the singles. Metcon (AMRAP – Reps) “Death by Clean & Jerk” Barbell @ 50% of your Single for the day Min 1: 1 Reps Min 2: 2 Reps Min 3 : 3 Reps etc. until failure (or 14:00 is complete) -These workouts feel easy until all of a...Read more