CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Ski/Bike
4 Bootstrap Squats
4 Thoracic Rotation in squat
5 Muscle Clean
20/20sec Front Rack Opener
STRENGTH
Clean Complex (Weight)
On the 2min for 10min
4 TnG Power Cleans + 1 Squat Clean
*Start at approx. 55-65% 1RM Power Clean and build to moderate-heavy. Reset after TNG Power Cleans before completing Squat Clean
METCON
Metcon (No Measure)
Rx
On a 15min clock:
5 Rounds:
12 Box Jumps 24/20inch
12 Pull-ups
12 DB Snatch @22.5/15kg
12 Single DB OH Walking Lunge @22.5/15kg
**Max reps Burpee CTB till the 15min mark
Rx+
On a 15min clock:
5 Rounds:
12 Box Jumps 24/20inch
12 CTB
12 DB Snatch @22.5/15kg
12 Single DB OH Walking Lunge @22.5/15kg
**Max reps Bar Muscle Ups till the 15min mark
**If you get to 30 BMU, start doing Burpee BMU from there
Notes:
Scale load/reps to allow you to have some time to complete reps on the final max rep component.
You should be able to complete most movements unbroken when fresh.
For large a class or limited equipment/space change walking lunge to static lunges, share the box between 2 people and start on different movements.