CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

4 Thoracic Rotations

5 Boot Strap Squats

5 Below Knee Hang Muscle Clean

5 Front Squats

STRENGTH

On the 2min for 10min

4 Reset Power Clean

*Start at 6RPE and build to moderate-heavy.

Reset meaning dropping the bar between reps and taking a couple seconds to set before each lift.

Aim for each rep to look the same.

METCON

Scaled

AMRAP 16mins

3,6,9,12,15….etc

Dual Dumbbell Push Press

Front Squats @moderate

*Continue adding 3 reps till time cap.

Also every 4mins including the 0:00 stop and complete 15/12 Cal Bike/Row/Ski or 200m run

Rx

AMRAP 16mins

3,6,9,12,15….etc

HSPU

Front Squats 60/40kg

*Continue adding 3 reps till time cap.

Also every 4mins including the 0:00 stop and complete 15/12 Cal Bike/Row/Ski or 200m run

RX+

AMRAP 16mins

3,6,9,12,15….etc

WFSHPU

Front Squats 70/45kg

*Continue adding 3 reps till time cap.

Also every 4mins including the 0:00 stop and complete 15/12 Cal Echo

Notes:

This workout will begin to accumulate heavy fatigue in the shoulders and legs.

You may choose to complete a couple rounds unbroken but start breaking before you need to.

If you fail a rep on the strict progression make sure you rest at least 20 seconds before attempting again.

Choose an appropriate level that will allow you to accumulate reps for the majority of the 16mins,

If you start to fail multiple reps on WFSHPUs scale movement.