CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds
4 Shin Box plus forward lean
10/10 Pulse in shinbox with chest over knee
8 Slow Pressing Snatch balance*
*Pressing snatch balance can be completed with bar or dowel.
STRENGTH
In a 16min Window Complete following
Snatch
4×1 @ 90-95% estimated current 1RM
*Aiming for slightly more than last week, on average across the 4 sets. Make sure you spend an adequate amount of time warming up before reaching the prescribed percentages. Aiming to lift every 90seconds until reaching the 80% mark, then every 90secs-2mins.
METCON
Scaled
AMRAP 15min
16 Push Ups
16 Box Jump Over Step Down
24 Single DB or KB Reverse Lunge
Rx
AMRAP 15min
16 HSPU
16 Burpee Box Jump Overs 24/20inch
100ft Dual DB Farmers Walking Lunges 22.5/15kg (5ft = 1 rep)
*Limited space option for 100ft DB lunge is 32 reps.
RX+
AMRAP 15min
16 SHSPU / WFSHSPU*
16 Burpee Box Jump Overs 30/24inch
100ft Dual DB Farmers Walking Lunges 22.5/15kg (5ft = 1 rep)
*Alternate between SHSPU and WFSHSPU each round. Starting with SHSPU.
*Limited space option for 100ft DB lunge is 32 reps.
Notes:
This is a challenging triplet which will begin to compound fatigue on the shoulders. With vertical and horizontal pushing plus the farmers hold. Managing muscular fatigue to keep the workout intensity will be important, choosing to push the pace where you can but breaking strict reps before reaching failure.