CrossFit Geo – XFIT
Warm Up
1-2min Bike/Row
2 Rounds
5 Slow Eccentric Back Squats
10/10 Single Leg Hip Lift
10 Deadbugs
STRENGTH
Back Squat (
1×3 @ 8+RPE (Slightly heavier than last week)
2×5 @ 10% less than above set of 3)
20min Window to Complete
*Decreased volume on back off sets to allow for more intensity in conditioning, which is of higher importance coming closer to the CrossFit Open
METCON
Dip toes in the water to end up overhead (No Measure)
AMRAP 15mins
15 Toes To Bar
200m Run
*Shoulder to Overhead
10-8-6-4-Max Reps
Round 1) 60/40kg
Round 2) 70/45kg
Round 3) 80/50kg
Round 4) 90/55kg
Round 5) 100/60kg
*Change weights at any stage, If 100/60kg is more than 90% of your 1RM then scale to Approximately 50/60/70/80/90% of 1RM
Advanced Loading
Male: 80/90/100/110/120kg
Female: 55/60/65/70/75kg
20 Toes To Bar