CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
6 Kang Squats
6 Thoracic Rotations in a Squat
10 Bird Dog
Spend 1-2mins Opening front rack with empty bar, include a few full grip front squats
STRENGTH
In a 16min window complete following
Front Squat
1×2 @8.5RPE (slightly more than last week)
1×3 @5% less than above set of 2
No set of 4 this week
*Spend the first 10-12mins increasing in sets of 2 until you reach 8.5RPE. This should be a load that with maximal effort you could complete a set of 3 reps. Then rest 2-3mins before performing the drop back set.
METCON
AMRAP 18min
16/12cal Echo Bike
20 TTB
80 Double Unders
Notes:
This workout is designed to be a predominantly cardio stimulus with simple gymnastic movements. There is not a written scaled version of this workout but can be simply adjusted to a TTB progression/reduced reps or single unders. The goal is to hold a consistent work rate throughout the 18mins, this may mean purposefully breaking TTB and double unders to manage grip fatigue and heart rate.
Large class scenario: option to use Row/Ski/Run 200m instead of Echo