CrossFit Geo – XFIT
Warm Up
“WARM UP
200m Run/Row/Ski/Bike
3x Squat Flow
2x Inchworm
10 Dead Bugs
200m Run/Row/Ski/Bike
2 sets
5 Tall Strict Muscle Clean
5 Muscle Clean
30 Sec Front Rack Stretch
Move to Movement Specific Warm Up
STRENGTH
Power Clean
STRENGTH
In a 16min Window Complete following
A]
Power Clean
2×4 @ 75-83% 1RM PC
2×3 @ 83-85% 1RM PC
*Choose weights within the range that are challenging but without compromising form. Can build between each set
METCON
TGIF (Time)
CONDITIONING
B]
5 Rounds for Time
5 Clusters 60/40kg
4/3 Bar Muscle Ups > C2B > P/Up
400m Run
20min cap
*Scale Bar Muscle ups reps or progression (Banded BMU) that would allow you to maintain appropriate intensity. Or 12 Chest To Bar.
20min cap
ADVANCED
“”TGIF””
5 rounds for time
7 Clusters 60/40kg
7/5 Ring Muscle Ups
400m Run
20min cap