CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run/Row/Bike/Ski

10 Band Pull Aparts

10 Cossack Squats

5 Pressing Snatch Balance with dowel or bar

STRENGTH

Snatch (On the 2 min for 12 mins

3 x 2 building from 72% to 82%
3 x 1 building from 82% to 92%

)

*Start each set on the lower side of the percentage window. If they are feeling good increase each set within the window.

METCON

Metcon (Time)

Partner Version of “King Arthur”

Rx

For time, in partners, share anyhow

20 overhead squats @50/35kg

20 burpee box jumps overs 24/20”

20 thrusters @60/40kg

16 power cleans @70/45kg

24 CTB > scaled options

Run 1200m *together

24 CTB

16 power cleans @70/45kg

20 thrusters @50/35kg

20 burpee box jump overs 24/20”

20 overhead squats @50/35kg

Rx+

For time, share anyhow

20 overhead squats @60/40kg

20 burpee box jumps overs 24/20”

20 thrusters @60/40kg

16 power cleans @80/55kg

16 Bar muscle up

Run 1200m *together

16 Bar muscle up

16 power cleans @80/55kg

20 thrusters @60/40kg

20 burpee box jump overs 24/20”

20 overhead squats @60/40kg

Cap 23mins

Intent: To get a taste of the 2022 Torian Pro Semi finals workout “King Arthur”, with a fun partner twist.