CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
5 Slow Eccentric Back Squats with pause
1 Lunge Flow per Side
10/10 Single Leg Hip Lift
STRENGTH
Back Squat (1×3 @9RPE (aim for slightly greater than last week)
1×4 @5% less than above set of 3
1×5 @5% less than above set of 4)
In a 16min Window
*Each week we will look to increase load slightly on the top set of 3, therefore also increasing the following drop back sets. As a guide aim to hit the top set of 3 on the 10:00 then complete following sets on the 12:00 and 14:00 min marks.
METCON
Metcon (AMRAP – Reps)
AMRAP 12min
Rx
1,2,3,4,5,6,7….etc
HSPU @ 2inch deficit
Power Cleans 70/45kg
Rx+ : Strict HSPU @2″ deficit, BB 80/55kg
Intent: Is to challenge athletes with a deficit on kipping/Strict HSPUs in a traditional couplet of weightlifting and gymnastics