CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
1 Lunge Flow per/Side
6 Thoracic Bridge
5 Full grip slow negative Front Squats
STRENGTH
In a 30min window complete following:
Front Squat – 1RM test
Suggested build up below
10 @ 30%
5 @ 40%
5 @ 50%
3 @ 65%
2 @ 75%
1 @ 85%
1 @ 93%
1 @ 98-102%
1 @ 103-105% if feeling good
*Some people prefer to do less sets than this in the build up. There are 9 sets. You could reduce to 7 sets, but I wouldn’t go much less than that.
Consider doing less (6-8) warmup sets if one or more of the following applies to you:
– You 1RM is less than 120kg (male or female)
– You find lots of heavy lifting very taxing on your CNS
– You are pretty mobile and don’t feel like your joints need to “warm up” much to squat.
Consider doing more (8-10) warmup sets if on or more of the following applies to you:
– You 1RM is greater than 120kg (male or female)
– You feel stronger as you get warm
– You are not naturally very mobile and feel like your joints need to “warm up” before you squat
METCON
Rx
3 Rounds for time:
400m Run or 500m Row
70 Double Unders
15 Burpees
Cap 15mins
Notes:
This workout is simple triplet for time which will allow athletes to push the pace from the start. Simple workouts completed with intensity is rewarded in a very high heart rate. Go fast