CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Coaches Choice Then…. 3 Rounds 100m Run 10 PVC/Empty Bar OHS 3 Wall Walks or 5 inch worm into a pushup Get Fit Min 19-35 (AMRAP – Rounds and Reps) AMRAP 16 10 Lateral Bar Burpees 10 Overhead Squats 135/95 1:00 Rest -These are intervals, try to go quick! OHS should be unbroken, but two sets is also acceptable. This workout works just as well with Front Squats if the OH position gives certain athletes too much of a challenge. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 16 10 Burpees 10 Goblet Squats (any weight) 1:00 Rest Get Strong Min 42-56 (6 Rounds for weight) Back Squats 14:00 to complete 10-10-5-5-3-3 -The sets of 10s should be about establishing the movement pattern and practicing good habits at light/moderate weights. The 5s can be a decent jump in weight and...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 (4 Rounds for time) Every 6:00 for 24:00 500m Row 20 Single KB Box Step Ups 24/20″ 53/35 5 Wall Walks -The goal for each round is to finish right around 4:00-4:30, giving you plenty of time to recover and try to maintain the same output the following round. Don’t fall into the trap of sprinting the first effort and suffering the rest of the way. You can hold the KB any way you want for the step ups. WELLNESS WOD (4 Rounds for time) Every 6:00 for 24:00 500m Row 20 Medball Box Step Ups 20″ 20/14 14/10 3 Wall Walks Quality Time Min...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :15 on :15 off Air Squats Hollow Rocks Burpees or Up/Down+Broad Jump Get Fit 18-36 (AMRAP – Rounds and Reps) AMRAP 18 10 Wall Balls 20/14* 10 Toes to Bar 15/10 Calorie Echo/AAB *Add 10 Wallballs each round -Wall Balls increase by 10 reps each round but other movements stay the same (10/10/15, 20/10/15, etc..). If there are not enough bike athletes can Row or Ski (15/12 calories) – they can also run 200m in place of calories WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 18 10 Wall Balls (any weight) 10 Sit Ups 10 Calorie Echo/AAB Get Powerful Min 45-57 (Weight) Every 3:00 for 12:00 10 Unbroken Touch & Go Power Cleans -The first two sets should be cycling straight through w/ o stopping at the hip or shoulder. The last two should be heavy and...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 18-34 (Time) For Time:16 Min Cap 40 Burpee Box Jump Overs 24/20″ 60 KB Swings 53/35 40 Burpee Box Jump Overs 24/20″ -The goal is to get in a rhythm and try to keep moving smooth from start to finish. Break strategically. Modify to Burpee Box Step overs. KBs should not be broken up in more than 4 sets. WELLNESS WOD (Time) For Time 25 Burpee Box Step Overs 20″ 50 KB Swings 53/35 25 Burpee Box Step Overs 20″ Get Strong Min 44-56 (Weight) Every 2:00 for 12:00 Complete 1 SP + 2 PP + 3 PJ Strict Press + Push Press + Push Jerk...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Empty Bar Muscle Clean 10 Front Squat w/ :01 pause in bottom 8 Hang Clean w/:02 pause at knee 8 Front Squats 4 Power Position Clean 4 Hang Clean from knee 4 Hang Squat Clean -Add light weight to bar on 2nd round Metcon (Time) Get Fit Min 20-40 Every 5:00 for 20:00 Run 400m In the remaining time Complete: 21 Hang Squat Cleans 95/65 or 45/35 18 Hang Squat Cleans 135/95 or 65/43 15 Hang Squat Cleans 155/105 or 85/53 12 Hang Squat Cleans 185/125 or 95/63 9 Hang Squat Cleans 205/145 or 105/73 6 Hang Squat Cleans 225/155 or 115/83 3 Hang Squat Cleans 245/165 or 135/ 93 -Weights can be adjusted from numbers above however we want to make sure we are still increasing the load each round. -The 400m Run is a buy...Read more