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

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

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Steady Bike then 2 Rounds 50 Single Unders 10 S-Leg KB or DB Deadlift (5/side) PARTNER WOD (Time) Buy in: 70/50 Calories on Echo/AAB 12 Rounds (6 Rounds Each) 40 Double Unders 10 Deadlifts 185/125 Buy out: 70/50 Calories on Echo/AAB *Share the bike calories anyway. Alternate complete rounds of the Double Unders and Deadlifts Get Strong Min 45-55 (4 Rounds for weight) Deadlift Every 2:30 for 10:00 5 Heavy Reps -All 4 sets should be at a working weight. Take one set heavier than your metcon weight then adjust based on feel for that first set of 5 on the clock.Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 25′ Walking Lunge Steps 25′ Bear Crawl 25′ Duck Walk 25′ Inchworms then 10 Squat Jumps Get Fit Min 20-35 (AMRAP – Rounds and Reps) AMRAP 15 50 Wall Ball 20/14 50 S-DB Box Step Up 50/35 24/20″ -Break up both the Wall Balls and Step Ups as needed, if you break often just keep your rest intentionally short and consistent. You can even get away with something like 10s throughout on the WB as long as you don’t stand around long between sets! WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 15 30 Wall Ball (any weight) 30 S-DB Box Step Up 35/20 20″ 1:00 Rest Get Strong Min 44-56 (Weight) Back Squat In 12:00 establish a Heavy Double -Take your time finding your legs again after all those Wall Balls. Your range of motion should be...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 Bike 2 rds: 5 Wall Walks w/ :05 Nose and Toes hold at top 10 Jump Squats Quality Time Min 14-22 (No Measure) HS Walk Efficiency -A simple progression could include: HS Hold, HS Shoulder Taps, HS Walk a few feet from the wall, HS Walk w/ spotter, HS Walk attempts, HS Walk + Pirouette. Get Fit Min 30-54 (6 Rounds for time) Every 4:00 for 24:00 20/16 Calorie Bike (or Row/Ski) 10 50′ Farmers Carry 53/35s (25′ increments) Max Single Effort Tall Plank Hold -The machine work should not be “sprints” but a challenging pace you’ll try to sustain close to round after round. Farmers Carry can be KBs, DBs, Plate Carry, Sandbag Carry, etc.. In the remaining time after the Bike and Carry, you’ll hold a Push Up Plank. If you can go straight to the end...Read more