CrossFit XLT – CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)-To kick off the New Year, we are doing a TRUE heavy day which you don’t regularly see programmed as a stand alone class. You’ll have about 40 minutes to find a heavy single on the Back Squat, Strict Press, and Deadlift. Even if you did a bit too much partying the night before, you should be able to hit some decent numbers and have an understanding of your baseline of strength to build off of for the year to come. Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. 10 Min Cap -Classic Benchmark. Legs will be more than primed for a strong Row and Thruster effort. Then just do your best to finish strong on the Pull Ups.Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 5 Strict Pull Ups 10 Push Ups w/ :03 Negative 15 OHS w/ PVC Pipe Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m Run (or 500m Row) 12 Toes To Bar/Knees to Chest 24 Wall Balls 20/14 12 Pull Ups 24 HSPU 12 Chest to Bar 24 Front Squats 185/125 (from the ground)Read more

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