CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds:
4 per side ATG Split Squats
20sec Dead Hang/Let Stretch
10 Cat/Camels in downward dog
5 Split Jerk with Pause catch
Split Jerk (In a 20min Window complete following:
Split Jerk – 1RM test )
Suggested build up below:
Firstly, do the movement prep. as outlined above
then..
4 @ 40% (include some Push Jerk and some reps pausing in bottom of dip and receiving of split)
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 94%
1 @ 98-102%
1 @ 103-105% if feeling good
METCON
AMRAP 20mins
Partner Workout
5 Rounds each, round for round
20 Wall Balls
7 Hang Power Clean 60/40kg (advanced 70/45kg)
into
50/40 Cal Bike/Row/Ski
40 Front Squats
40 STOH
Max Burpee Over Bar
Notes:
(CrossFit)Fun partner workout after testing:
First 5 rounds is completed as round for round until both partners have completed 5 rounds each.
Then they can share the following reps as needed. If athletes are able to complete all work with in 20mins then they are completing BOB until 20min mark.