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

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 200/150m Row 10 Power Position Muscle Snatch 10 Overhead Squats Get Fit Min 22-36 (Time) 3 Rounds 500/450m Row 20 Hang Power Snatch 75/55 1:00 Rest 14 Min Cap -You should push your Row pace and then hang on for bigger sets of Hang Power Snatches. You should be able to hold on for at least 10 reps to open up each Snatch set. This is a higher speed piece, so choose your weights accordingly. WELLNESS WOD (Time) 3 Rounds 500/450m Row 20 Hang DB Snatch 35/20 1:00 Rest Get Powerful Min 43-55 (Weight) Squat Snatch EMOM 12 1 Rep *Build across reps -First 6 reps should be light and technique focused. You can build, but it should be very gradually. You don’t want to run out of pulling power before minute 9 or 10 at a minimum....Read more

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