CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run then 3 Rounds of “Cindy” Get Fit Min 22-38 (Time) For Time 200m Run 20 Burpees to Target 6″ 200m Run 30 KB Swings 53/35 200m Run 10 Ring Muscle Ups 200m Run 20 KB Goblet Squats 53/35 200m Run 40 Push Ups 200m Run 16 Min Cap -This is a good ole’ fashion “Chipper”. If the class is too big or equipment is limited you can complete the movements in a different order – just make sure you space each one with a 200m Run. Coaches should have set modifications in place for each movement so there is no scrambling to figure out individualized options for each athlete across 5 different movements. WELLNESS WOD (Time) For Time 200m Run 20 Burpees 200m Run 30 KB Swings 35/26 200m Run 10 Pull Ups (any variation) 200m Run 20...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Air Squats 10 Kip Swings then 200m Run then 2 Rounds 10 Front Squats 10 Strict Press 5 Pull Ups Get Fit Min 20-32 (Time) For Time 3 Rounds 30 Thrusters 75/55 20 Pull Ups 12 Min Cap -You don’t need to complete any of the Thruster sets UB, but you’re more than welcome to try. Pull Ups can be broken up into several small sets to keep the heart rate in control. This should be approached like a fast workout and I expect many to go sub 10 minutes WELLNESS WOD (Time) 3 Rounds 20 Thrusters (any empty bar) 15 Pull Ups /Ring Rows(any variation) Get Powerful Min 40-56 (No Measure) Squat Clean + FS EMOM 8 1 Squat Clean + 1 Front Squat Then.. Every 2:00 for 8:00 1+1 -Just focus on the Squat Clean...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 20 Lateral Bar Hops 10 RDLs 20 Mountain Climbers 10 Barbell High Pulls 10 Burpees 100 Single Unders PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 16 Climb the Ladder 3 Burpee Box Jump Overs (24/20) 6 Sumo Deadlift High Pull 75/55 20 Double Unders 6/12/40 9/18/60 12/24/80 15/30/100 18/36/120 21/42/140 etc.. One athlete works at a time, split the reps any way!Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :20 Bike Sprint :20 Rest :20 HS Hold :20 Rest :20 Muscle Snatch (empty bar) :20 Rest Get Fit Min 24-54 (6 Rounds for time) Every 5:00 for 30:00 25/18 Calorie Echo/AAB 5 Wall Walks 3 Heavy Power Snatch -Push the Bike pace just a bit beyond your comfort zone. The Wall Walks should be smooth/steady and take right around :60 total. This should leave you enough time to complete 3 Power Snatch singles and still have nearly a minute rest before the next round. You should increase your weights on the Snatch as you are able across the 6 Rounds. You can change weights strategically at any point to build in rest. WELLNESS WOD (6 Rounds for time) Every 5:00 for 30:00 20/16 Calorie Echo/AAB 4 Wall Walks 16 Alternating DB Snatch 35/20 Competitor Extra (AMRAP –...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 4 150m Row 10 Air Squats 10 Push Ups Get Fit Min 20-50 (3 Rounds for time) Every 10:00 for 30:00 750m Row 30 DB Front Squats 20 DB Bench Press (or Floor Press) 10 DB Shoulder to Overhead -Athletes can pick any weight they want for the three movements, but should keep the same pair of DBs throughout. If you have equipment limitations, athletes can pair up one starting on the Row and the other on the DB movements, then switch when both are complete. Quality Time Min 52-58 (No Measure) Couch Stretch 2-3 mins per side -This is probably the single best stretch to fix most hip dysfunction. All members should know the details of how to get into this stretch correctlyRead more