CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds

20/20Sec Front Rack Opener

5 Slow Front Squats with pause in the bottom

4 Thoracic Rotations

10/10 Single Leg Hip Lift

STRENGTH

Front Squat (In a 16min window complete following

Front Squat
4×7 @ 75-80% 1RM across
Target 8RPE

*Each week we will add 1 rep per set, and aim to keep load the same. Should be the same load we completed last weeks 6’s.)

METCON

Metcon (No Measure)

For total reps + cals:

AMRAP 5min

10/8cal Echo Bike

3 Wall Walks

1min rest

AMRAP 5min

8 Push-ups

12 Single DB Hang Snatch 22.5/15kg

1min rest

AMRAP 5min

10/8cal Ski

12 Single DB Thrusters 22.5/15kg

Rx+ option: 1-6 Ring Muscle Ups instead of Push-ups

Notes:

This workout has a compounding fatigue stimulus on the shoulders. Mostly you should aim for reps to be unbroken through the 5mins. Top scores may be 4+ rounds on each couplet.

For a large class, start groups on different AMRAPs and include alternative ergs. For example Echo/Bike Erg and Ski/Row.