CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
3x Squat Flow
2x Inchworm
10 Dead Bugs
Move to Movement Specific Warm Up
*Super Set first 2x Warm Up sets with
20/20sec Couch Stretch
STRENGTH
Back Squat (1 x 5 @ 9 RPE
2 x 7 @ 90% of above weight)
In a 16min Window Complete following
Back Squat
1×5 reps @ 9RPE (Increase on last week if moving well)
then
2×7 @ 90% of above top set
*Rest 2-3min between sets, should feel like you have 1-2reps left in the tank. Next week we will add 2.5-5kg to the top set if feeling good
METCON
Space Oddity (Calories)
Option 1 of 2 (if space allows for shuttles)
On the 6min for 30min
4x 25ft Shuttle run (up and back = 1)
22 Wall Balls @20/14lbs
(30/20lb advanced)
4x 25ft Shuttle run
Max Cal Ski (or Bike) until 3min Mark
Score = Total Cals
1 Shuttle run = Down 25ft and back 25ft
Each rep starts with the athlete’s feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count.
Option 2 of 2 (if space doesn’t allow for shuttles)
On the 6min for 30min
200m Run
22 Wall Balls @20/14lbs
(30/20lb advanced)
Max Cal Ski (or Bike) until 3min Mark
Score = Total Cals
Stagger large Class by 3mins
3 min work, 3 min rest