CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

2 Lunge Flow per/Side

5 Muscle Clean

5 Full grip slow negative Front Squats

Move into warm up sets for 1RM test.

Clean (In a 30min window complete following:

Clean – 1RM test )

Suggested build up below:

Also important to make sure rack position and front squat position are feeling warmed-up and comfortable.

then..

4 @ 40% (include some Power Cleans)

3 @ 50% (include some Power Cleans)

2 @ 65%

1 @ 75%

1 @ 85%

1 @ 92%

1 @ 98-102%

1 @ 103-105% if feeling good

METCON

Scaled

For time:

500/450m Row/Ski or Bike Erg 1000/950m

30 V-Ups

200m Run

500/450m Row/Ski or Bike Erg 1000/950m

25 Ring Row

200m Run

500/450m Row/Ski or Bike Erg 1000/950m

20 Burpee

200m Run

Rx

For time:

500/450m Row/Ski or Bike Erg 1000/950m

30 TTB

200m Run

500/450m Row/Ski or Bike Erg 1000/950m

25 CTB

200m Run

500/450m Row/Ski or Bike Erg 1000/950m

20 Burpee Box Jump Overs 24/20inch

200m Run

Cap 16mins

Notes:

This test is a combination of Aerobic conditioning and gymnastics.

The majority of the time and work is on the run/row and smaller time allocation on gymnastics. Meaning those wanting to achieve a quick time will need to push the pace on these two stations.

No RX+ version for todays workout.