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
STRENGTH
Front Squat (1×4 reps @ 8-8.5RPE
1×5 @ 5% less than above set of 4
1×6 @ 5% less than above set of 5)
16 mins
*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
METCON
12, 10, 8 – who do you appreciate? (No Measure)
RX
For time:
400m Run
12 Ring dip > box dip
12 Power Snatch 60/40kg
400m Run
10 Ring Dip > box dip
10 Power Snatch
400m Run
8 Ring Dip > box dip
8 Power Snatch
Cap 20mins
Rx+
For time:
400m Run
12 Ring Muscle Up
12 Squat Snatch 60/40kg
400m Run
10 Ring Muscle Up
10 Squat Snatch
400m Run
8 Ring Muscle Up
8 Squat Snatch
Cap 20mins
Intent: Rx The goal is to provide the traditional gymnastic and weightlifting couplet with a run.
Rx+ goal is a “Semifinal” style event with high volume Ring Muscle Ups. If your goal is to practice Ring Muscle Ups but don’t have 5-8 Unbroken then scale reps to 9-7-5 or 5-4-3