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

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 bike/row/ski 2 Rounds 100m Run 21 Air Squats 21 Empty Bar Push Press Get Fit Min 20-38 (Time) 4 Rounds For Time: 200m Run 21 Wall Balls 20/14 15 Ab Mat Sit Ups 9 Shoulder to Overhead 155/105 -1:00 Rest- 18 Min Cap -The short rest is in there to make sure you can start off each Run without a slow shuffle. We want each round to feel very intentional, and potentially unbroken if you handle the transitions between movements appropriately. WELLNESS WOD (Time) 4 Rounds For Time: 200m Run 15 Wall Balls (any weight) 12 Sit ups 9 DB Shoulder to Overhead 50/35s (or less) 1:00 Rest ​​​​​​​Get Strong Min 50-68 (6 Rounds for weight) Back Squat Every 2:30 for 15:00 5 Reps -Use the first set of 5 as a tune up set so that you can...Read more