CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Tabata Intervals :20 on :10 off (4x per movement) Mountain Climbers Alternating S-Leg V-Ups Jumping Alt Lunges Get Fit Min 23-53 (Time) In 30:00 Complete 4 Rounds 4 50′ Shuttle Runs (25′ out and back) 8 Toes to Bar 12 Push Ups -1:00 Rest- 3 Rounds 4 50′ Shuttle Runs (25′ out and back) 8 Toes to Bar 12 Push Ups -1:00 Rest- 2 Rounds 4 50′ Shuttle Runs (25′ out and back) 8 Toes to Bar 12 Push Ups -1:00 Rest- 1 Round 4 50′ Shuttle Runs (25′ out and back) 8 Toes to Bar 12 Push Ups In remaining time Establish a Heavy Deadlift Triple -You can use the Shuttle pace to keep your heart rate in control. The TTB and Push Up sets are small enough that it’s not crazy to go UB for a while if...Read more

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