CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

200m Run/Row/Ski/Bike

Move to Movement Specific Warm Up

*Super Set first 2x Warm Up sets with

12/12 Single Leg Hip Lift

STRENGTH

Front Squat (4 x 4)

Front Squat

4×4 @slightly greater than last week (8-8.5RPE)

Superset Front Squats with:

Strict Deficit Hand Stand Push Ups 4x60sec max reps

or

Half Kneeling Dumbbell Strict Press 4×10/10reps

**Add deficit and/or weight vest if possible

METCON

E4MOM – 20 MIN (5 Rounds for calories)

On the 4min for 20min

10 Cleans @60/40kg

or

Dual DB Cleans @22.5/15kg

Max Cals Ski Erg (Bike/Row) in remaining time until the 2min

*Scale BB/DB load so that you are getting at least 60sec on the Ski each round

Large class cenario: Share a equipment with a partner and alternate 2min windows

Advanced Option

**70/45kg

**Rounds 1,3,5 perform as Squat Cleans. Rounds 2,4,6 perform as Power Cleans