CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

5/5/5 Squats *Wider foot position, Normal foot position, Narrow foot Position

10/10 Single Leg Hip Lift

10 Dead Bug

3-5 Push ups to downward dog or Pike Push Ups

STRENGTH

In a 15min window complete following:

A1]

Back Squat

3×8 @7/7.5/8RPE

A2]

3×5/5 SHSPU or DB Z Press

*Performed as two sets of 5 between each back squat set.

Aim for 30 sec rest between the two sets of 5.

Use a vest or greater deficit to increase challenge.

Scale to Slow Negative Kipping HSPU or the DB Z Press.

METCON

Scaled

AMRAP 16mins

6 Push Ups

8 Single DB Reverse Lunge or Box Step-over

12 DB Hang Snatch

Rx

AMRAP 16mins

4 Wall Walks

6 Dual DB Box Step Overs @22.5/15kg 24/20inch

12 CTB

*For a large class start half on CTB and half on Box Step Overs this will hopefully allow athletes to share box and DBs.

RX+

AMRAP 16mins

4 Wall Walks

6 Dual DB Box Step Overs @22.5/15kg 24/20inch

8 Bar Muscle Ups OR 5 Bar Pull-overs*

*Pick whichever skill you want to work on

Notes:

This AMRAP is designed to be something you can work through a steady pace. For RX+ we have the option to introduce an odd movement with Bar Pull overs.