CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1x Lunge Flow + Dive Bomber P/Side

2 Rounds

20/20sec Front Rack Stretch

5 Full Grip Front Squat

5 Tall Cleans

5 Hang Squat Clean with a pause in the receiving position.

Move to Movement Specific Warm Up Hang Squat Clean Technique

STRENGTH

Hang Clean (1RM )

Strength Test:

1RM Hang Squat Clean

Warm Up Sets Every 90sec’s for 12mins

1-2 Reps @65% building to 80%

Following 8mins

Find 1 Rep Max lifting every 90secs-2mins

Although this is a maximal test, please ensure its a safe max and form is not changed due to load

METCON

CrossFit Benchmark Friday (AMRAP – Reps)

“CrossFit Open 13.4”

AMRAP 7mins

3-6-9-12-15-18…

Clean & Jerk @60/40kg

Toes To Bar