CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 2 Rounds 10 Jumping Air Squats 10 Barbell Squats w/ :01 pause (empty bar) 10 Kang Squats (empty bar) Get Strong Min 20-35 (3 Rounds for weight) Back Squat In 15:00 Complete 10-10-10 -We are lifting first today! You’ll need to get in a few warm up sets in before your 3 “working sets” of 10. Build to a single heavy/challenging set. This will more than prime you to move the barbell easier during the Air Force WOD to follow Air Force (Time) “Air Force” WOD For Time 20 Thrusters 95/65 20 Sumo DLHP 20 Push Jerks 20 Overhead Squats 20 Front Squats EMOM including 0:00, 4 Burpees 10 Min CapToday we have the classic Air Force WOD. To get a solid time and not get stuck in a Burpee vortex, you actually want to come out hot in...Read more

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 20 Air Squats 10 Pull Ups/ring rows/jumping pu 5 Burpees/up downs Metcon (No Measure) Quality Time Min 18-28 Bar Muscle Up Efficiency -Here is one progression option: Hollow into Superman practice on floor, Kip Swing w/ toes on Box, Jumping BMU, Cross banded BMU, Full BMU. There are SO MANY coaching points that can be inserted into these options, you can focus on any point and take it in a direction you need. Those with solid BMU can still practice getting better, many athletes are still very inefficient even if they can do a few. Get Fit Min 34-56 (Time) 4 Rounds(22 Min Cap) 30/24 Calorie Bike or Row 15 KB Swings 53/35 100m KB Carry 53/35 2:00 Rest -With the rest built in your are incentivized to push the Swings and Carry hard knowing there’s an...Read more

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 25′ Bear Crawl 10 Hand Release Push Ups 100m Run Get Fit Min 18-37 (AMRAP – Reps) Every 2:00 for 8:00 200m Run Max Burpees to 6″ Target in remaining time -Rest from 8:00 – 11:00- Every 2:00 for 8:00 200m Run Max HSPU in remaining time Score is total Burpees + HSPU. 19 Min Total Workout -The Run/Burpee combo is very straightforward, but will cause quite a bit of fatigue going into the bigger sets of HSPU on the second couplet. Make sure your kip is super efficient and don’t rely on your press to be there. WELLNESS WOD (Time) 4 Rounds: 19 Min Cap 200m Run 15 Burpees -Rest 3:00- 4 Rounds 200m Run 15 Hand Release Push Ups Get Strong Min 45-55 (Checkmark) Weighted Pull Ups EMOM 10 1 Set Weighted Strict(ish) Pull Ups...Read more

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 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 Metcon (AMRAP – Reps) Get Fit Min 20-35 For Max Reps: 2:00 Box Jumps Step Down 30/24″ 2:00 Alternating Pistols 2:00 Calorie Echo/AAB or Row 1:00 Box Jumps Step Down 30/24″ 1:00 Alternating Pistols 1:00 Calorie Echo/AAB or Row 2:00 Box Jumps Step Down 30/24″ 2:00 Alternating Pistols 2:00 Calorie Echo/AAB or Row -Step down from the box on each Box Jump rep. If pistols are not happening, choose an alternative S-Leg movement like an assisted pistol or reverse lunge if that’s simpler. If number of machines is an issue, you can stagger start the workout (WELLNESS WOD) (AMRAP – Reps) For Max Reps: 2:00 Box Jumps 20″/step...Read more

CrossFit XLT – CrossFit Warm Up (No Measure) Warm Up Min 0-12 3:00 on Machine of Choice 4 Rounds :20 HS Hold 10 PVC Pass Through’s 10 Muscle Snatch Get Fit Mi 25-55 (3 Rounds for time) From 0:00-7:00 Complete 4 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95 From 7:00-12:00 Complete 3 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95 From 12:00-15:00 2 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95 From 15:00-30:00 Establish a heavy complex of 1 Snatch + 2 Overhead Squats Build across sets -No matter the variation, rounds should take about :90 or less to complete the HS Walk or WW and the 4 Snatches. This will make sure you have some rest built in within each time window. The Snatches in both the metcon and lift at the end can be Power...Read more