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
Front Squat (Front Squat
1×2 @8RPE
1×3 @5% less than above set of 2
1×4 @5% less than above set of 3)
*Spend the first 10-12mins increasing in sets of 2 until you reach 8RPE. This should be a load that with maximal effort you could complete a set of 4 reps. Then rest 2-3mins before performing each drop back set.
METCON
Metcon (Time)
Rx
100 Double Unders
24 TTB
12 Cleans (anyhow) @60/40kg
75 Double Unders
21 Pull Ups
9 Cleans (anyhow) @70/45kg
50 Double Unders
18 CTB
6 Cleans (anyhow) @80/50kg
Scaled
100 Double Unders/Single Unders
24 V-Ups
12 Cleans @Light
75 Double Unders/Single Unders
21 Ring Rows
9 Cleans @Moderate
50 Double Unders/Single Unders
18 Ring Rows
6 Cleans @Heavy
RX+
100 Double Unders
36 TTB
12 Cleans (anyhow) @90/60kg
75 Double Unders
27 CTB
9 Cleans (anyhow) @100/65kg
50 Double Unders
18 Bar Muscle Ups
6 Cleans (anyhow) @110/70kg
**Power or Squat Clean allowed
***Use one barbell and change your own weights
Cap 18 mins
Notes:
This workout is designed to be challenging to finish within the cap. The inceasing complexity of gymnastics and load is consistent with scenarios we see in the Crossfit Open/Quarters. If you are capable of these skills/load we recommend taking the challenge although you may get capped. For scaled athletes reduce the loading or keep loading the same for all 3 bars. The final bar should not be higher than 85-90% of 1RM.