CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
5/5/5 Squats
*Wider foot position, Normal foot position, Narrow foot Position
10/10 Single Leg Hip Lift
10 Dead Bug
Spend 1-2mins Opening front rack with empty bar, include a few full grip front squats
STRENGTH
In a 15min window complete following:
Front Squat
1×2 @7.5RPE
Approx 90-95% 1RM Clean
*Deload week/Tapering for testing. Use extra time at the end of class to stretch and mobilize.
METCON
Scaled
For totals reps + cals:
(19min rolling clock)
AMRAP 8min
200m Run
15 Dual Dumbbell Push Press
Rest 2mins
3 rounds for total reps:
1min max cal. Bike/Row/Ski
1min max reps Clean and Jerk @Moderate
1min max Pull Up (Ring Row)
Rx
For totals reps + cals:
(19min rolling clock)
AMRAP 8min
200m Run
15 HSPU
Rest 2mins
3 rounds for total reps:
1min max cal. Bike/Row/Ski
1min max reps Clean and Jerk 70/45kg
1min max Bar Muscle Ups (CTB)
RX+
For totals reps + cals:
(19min rolling clock)
AMRAP 8min
16 Shuttles (25ft length one direction = 1 rep)
10 SHSPU
Rest 2mins
3 rounds for total reps:
1min max cal Bike Erg
1min max reps. Clean and Jerk 90/60kg
1min max Ring Muscle Ups
***For a large class start members on different minute stations. Get people to partner up with someone they can share a bar with and choose which minute they will start on.
Notes:
This two part workout has a very different stimulus for each. Part one is about manging your HSPU capacity, if you don’t foresee yourself going unbroken for most rounds then choose to break early and in sets you feel you can maintain. For the second part you may find strategically that you can accumulate the most reps on the cals. window but for training aim to address each window with intent. Thinking of the total 9mins of effort.