CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run

5 Slow Eccentric Front Squats with pause

10 Dead Bug

10/10 Single Leg Hip Lift

Front Squat (1×4 reps @ 8RPE 
1×5 @ 5% less than above set of 4
1×6 @ 5% less than above set of 5)

16 min window

*Each week we will look to increase load slightly on the top set of 4, therefore also increasing the following drop back sets. As a guide aim to hit the top set of 4 on the 10:00 then complete following sets on the 12:00 and 14:00 min marks

STRENGTH

Chesty Bond

RX

5 rounds for time

400m Run

15 Chest to Bar > Pull Up > Jump P/U > Ring Rows

16min cap

RX+

5 rounds for time

400m Run

20 Chest to Bar

16min cap

Intent: To challenge CTB/Pull Up capacity at high heart rate. Strategise your reps and sets to allow you to move continuously through the WOD. Scale to Pull Ups or reduce total reps each round to make the time cap

METCON