CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 200m Run 15 Muscle Cleans/Front Squats (switch 2nd round) 15 Jumping Pull Ups Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 10 Hang Power Cleans 95/65 10 Chest to Bar Pull Ups 10 Front Squats 95/65 10 Chest to Bar Pull Ups -Light weight, high speed. You should be UB on the barbell (and maybe the pull ups) through at least the first half of this workout. Your only rest will be based on how you decide to transition from movement to movement. If there is a spot to break, it’s the Pull Ups. It’s easy to hop up and down quick with minimal extra rest. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 10 10 DB Hang Cleans 35/20s 10 Pull Ups (any variation) 10 DB Front Squats 35/20s 10 Pull Ups (any variation)...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) EMOM 9 1. 5 Burpees + 8 Alternating DB Snatch 2. :20 HS Hold 3. 15/12 Calorie Row Quality Time Min 16-24 (No Measure) Turkish Get-Ups -Practice the KB or DB Turkish Get-Up, then accumulate 10-12 reps per side within a 5:00 minute working window Get Fit Min 33-53 (AMRAP – Reps) 5 Rounds 1:00 Kettlebell Swings 53/35 1:00 Wall Walks 1:00 Calorie Row 1:00 Rest -Stop a few seconds short in each :60 window to allow time to transitions straight into the next movement at the top of the minute. Accumulate total reps for your score of the day. WELLNESS WOD (AMRAP – Reps) 5 Rounds 1:00 Kettlebell Swings 35/26 1:00 Wall Walks (to any height) 1:00 Calories (on machine of choice) 1:00 Rest Competitor Extra (Weight) Bench Press + Push Ups In 12:00 Establish a 3RM -Add in...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Lateral Squats 10 Barbell Strict Press 20 Lateral Bar Hops Get Fit Min 20-35 (Time) For Time 4 Rope Climbs* 12 Shoulder to OH 135/95 60 Double Unders 3/9/60, 2/6/60, 1/3/60 *or 2x S-Arm Ring Rows per arm 15 Min Cap -Rope Climbs can be tricky for bigger classes and instead of switching right to Pull Ups, consider trying something slightly different like the S-Arm Ring Row. Athletes should do this with the same positions of a normal Ring Row, but with more demand. WELLNESS WOD (Time) For Time 16 Ring Rows 12 DB Push Press 35/20s 60 Single Unders 12/9/60, 8/6/60, 4/3/60 Get Strong Min 45-55 (4 Rounds for reps) Strict Press 5 Rounds :30 Max Reps 40-60% BW :90 Rest -You don’t need to go for :30 straight on either the Press, just accumulate reps...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Steady Bike then 3 Rounds 3 Inchworms 10 KB RDLs 10 Lateral KB Hops or Side Shuffles Get Fit Min 20-37 (AMRAP – Reps) AMRAP 3 15 Box Jump Overs 24/20″ 15 KB Swings 53/35 Max Calorie Bike (or machine of choice) -1:00 Rest- AMRAP 5 30 Box Jump Overs 30 KB Swings Max Calorie Bike -1:00 Rest- AMRAP 7 45 Box Jump Overs 45 KB Swings Max Calorie Bike -Each round you’ll likely earn a little more time on the Bike to accumulate Calories. Don’t push so hard in the first two AMRAPs that you feel flat on the last 7 minutes. Save that final burst of energy to dig deep and finish the last Bike interval with some serious effort, like you’re racing to the finish. Set yourself up for that ability throughout the entire piece. This...Read more

CrossFit XLT – CrossFit MERRY CHRISTMAS (No Measure)Read more