CrossFit Geo – XFIT
WARM UP
2 Rounds
200m Run
1 Lunge Flow Per Side
4 Thoracic Bridge
10 Russian Kettlebell Swing
STRENGTH
Deadlift (1×3 @6RPE (reset each rep)
1×8 @6RPE (TnG))
In a 12 min window
*Focus on position and control through the eccentric phase of the movement. You should start and finish in the same position on each rep.
METCON
Metcon (Calories)
On a 26min rolling clock
AMRAP 5min
50/40cal Bike/Row/Ski or 800m Run
Max reps Bar Muscle Ups till the 5min
*Jumping/Banded Bar Muscle Ups or 5/5 Strict Chin Up + Push Ups
2min Rest
AMRAP 5min
50/40cal Bike/Row/Ski or 800m Run
Max reps SHSPU (or GHD Sit-ups) till the 5min
2min Rest
AMRAP 5min
“X” Bar Muscle Ups (X = same number that you got in above AMRAP)
Max cal Bike/Row/Ski or Run till the 5min
*Jumping/Banded Bar Muscle Ups or 5/5 Strict Chin Up + Push Ups
2min Rest
AMRAP 5min
“X” reps SHSPU (or GHD Sit-ups) (X = same number that you got in above AMRAP)
Max cal Bike/Row/Ski or Run till the 5min
*Toes To Bar or V-Ups
Score is total reps + cals
Intent: Accumulate volume under fatigue on Bar Muscle Ups and GHDs