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

WEIGHTLIFTING

E2MOM – Every 2mins For 12mins (Weight)

Hang Clean Complex

1 Clean Pull

1 Hang Squat Clean

1 Front Squat

(2 times through the complex 1 set)

*Aim to start @75% and build every 1-2 sets to a Moderate load (8RPE).

Final week we will find a 1RM Hang Clean

METCON

“AirForce” (Time)

CrossFit HQ Benchmark Friday Workout For Time

20 Thrusters @42.5/30kg

20 Sumo Deadlight High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

*Every minute on the minute stop and complete 4 Burpees including the 0:00

*Burpee must be fully extended at the top and hands touch behind head