CrossFit Geo – XFIT
Warm Up
1-2min Bike/Row
3x Squat Flow
2x Inchworm
10 Dead Bugs
Move to Movement Specific Warm Up
Spend 10-15mins warming up the Power Clean & Jerk
3-5reps of all movements at fullload
METCON
Metcon (Time)
For time “Choose your own path”
– partition reps in any way you like
30 HSPU
30 Squat Cleans @70/45kg
60 Bar Facing Burpees
120/100cal Row (or 1200m Run)
-ImmediatelyInto-
8 mins to find a heavy
Power Clean & Jerk
Elite
For time “Choose your own path”
– partition reps in any way you like
30 Strict Handstand Push Ups
30 Squat Cleans @80/55kg
60 Bar Facing Burpees
120/100cal Row (or 1200m Run)
-ImmediatelyInto-
8mins to find a heavy
Power Clean & Jerk
GYMNASTICS ENDURANCE
Density endurance
Advanced/RX
10-15 Strict Chin-ups
10-15 Strict Toes To Bar
20-30 Kipping Pull Up
20-30 Toes To Bar
*Chip through the following at a steady pace. Not for time, but keep rest periods short.
Elite
15-20 Strict Chin-ups
20 Strict TTB
40-50 CTB
40-50 TTB