CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row

5 Slow Eccentric Back Squats with pause

1 Lunge Flow per Side

10/10 Single Leg Hip Lift

STRENGTH

Back Squat (1×3 @8RPE
1×4 @5% less than above set of 3
1×5 @5% less than above set of 4)

Each week we will look to increase load slightly on the top set of 3, therefore also increasing the following drop back sets. As a guide aim to hit the top set of 3 on the 10:00 then complete following sets on the 12:00 and 14:00 min marks

METCON

Seven Rounder (Time)

7 rounds for time

4 Clean and Jerk 80/55kg

8 Bar Facing Burpees

12 Chest To Bar

Intent: Workout is a sport piece which should be completed at high intensity. Scale loading or reps on CTB to allow you to finish within 16 mins