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 20-28 (AMRAP – Rounds and Reps) AMRAP 8 10 R-Arm DB Snatch 50/35 15 Crossover Single Unders 10 L-Arm DB Snatch 15 Crossover Single Unders -Quick and dirty metcon to start the session. DB Snatch should be UB for the majority of the workout, so choose your DB weight carefully. On the Crossovers you need to either cap the time or misses for each set, or modify to a jump rope variation you can move straight through. You shouldn’t be standing around much during this 8 minute piece. WELLNESS WOD (No Measure) AMRAP 8 10 R-Arm DB Snatch 35/20 30 Single Unders 10 L-Arm DB Snatch...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 20 Walking Lunge Steps 50 Single Unders Get Fit Min 17-42 (Time) 4 Rounds 400m Medball Run 20/14 60 Double Unders 30 Medball Box Step Ups 24/20″ 30 Medball Sit Ups 25 Min Cap -This is a “simple” aerobic piece. However, you can still focus on the details. What are your goals in this piece? What do you want your 400m Run pace to look like? How do you plan to hold the Medball and what kind of stepping pace are you trying to maintain? Are you doing 15 with one leg then the other, or alternating lead leg? Can you go UB on the DU or will you try to complete multiple small sets? What’s your back up plan if they disappear on you? WELLNESS WOD (No Measure) 4 Rounds 400m Medball Run 50 Single...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row for Calories Increase intensity each effort Get Fit Min 20-40 (Time) For Time* 150/120 Calorie Row (or Ski/Bike Erg) *Every 2:00 until completion (inc. 0:00) 5 Strict HSPU (or 8 Push Ups) 10 Box Jumps 24/20″ 20 Min Cap -The sHSPU sets should be done in 2 sets or less each round, choose a rep scheme that allows for that later even as you get tired. The Box Jumps should be cycled quickly, completing both movements in well under :60, providing :60 or more to Row each window. You must average 15/12 per round Calories to finish under the cap. WELLNESS WOD (AMRAP – Reps) Every 2:00 for 16:00 8 Push Ups 10 Box Jumps 20″ Max Calorie Row in remaining time Get Strong Min 48-56 (8 Rounds for weight) Push Press EMOM...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Hollow Rocks 10 Superman 10 Barbell RDL then 15 Lateral Bar Burpees Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 5 Deadlift 135/95 3 Lateral Bar Burpees 5 Hang Power Cleans 135/95 3 Lateral Bar Burpees -The simplicity of this workout will have you moving for 10 minute straight no matter what. The question will come down to what sort of pace you want to try and hold. Both Deadlifts and HPC should be UB throughout, so choose a weight that allows for that. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 10 5 DB Deadlift 35/20s 3 Burpees 5 DB Hang Power Cleans 35/20s 3 Burpees Get Strong Min 42-54 (4 Rounds for weight) Deficit Deadlift Every 3:00 for 12:00 10 Reps -Stand on a 1-3″ plate (if your Deadlift form is near...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Empty Bar Kang Squats :15 Dead Hang + Knee Tucks Get Fit Min 23-53 (Time) In a 30:00 window For Time 600m Run 40 Toes to Rings 20 Front Squats 135/95 400m Run 30 Toes to Rings 15 Front Squats 200m Run 20 Toes to Rings 10 Front Squats (18 Min Cap) Then in remaining time Establish a 3RM Front Squat -The first part is intentionally challenging to finish within the 18 minute cap. TTR can be changed to TTB if needed. A simple modification can also be alternating S-Leg TTR or TTB. After completing the first part or reaching the 18 minute mark, the Barbell should be moved to a rack and you’ll build to a 3RM with whatever time you have left. You should hit AT LEAST 4 heavy triples on your way...Read more