CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

6 ATG Split Squats Per Side

3 Dive Bombers

4 Thoracic Rotations

STRENGTH

Split Jerk (Weight)

On the 2mins for 12mins

3 x 2 building from 70% to 80%
3 x 1 building from 80% to 90%

*Start each set on the lower side of the percentage window. If they are feeling good increase each set within the window.

METCON

Metcon (No Measure)

22min Rolling Clock

On the 2min for 10min

15/12cal Echo + 50-75ft HS Walk or 3-6 Wall Walks (1:40 cap)

2min Rest

On the 2min for 10min

200m Run + 1-3 Rope Climbs* or 15-20 Toes To bar (1:40 cap)

Intent: Pick rep ranges that are challenging but you can hit consistently across the rounds. We are looking for 1:30-1:40 worth of work each interval, challenging your Gymnastic capacity under fatigue.

Metcon (No Measure)

22min Rolling Clock

On the 2min for 10min

15/12cal Echo + 50-75ft HS Walk or 3-6 Wall Walks (1:40 cap)

2min Rest

On the 2min for 10min

200m Run + 1-3 Rope Climbs* or 15-20 Toes To bar (1:40 cap)

Intent: Pick rep ranges that are challenging but you can hit consistently across the rounds. We are looking for 1:30-1:40 worth of work each interval, challenging your Gymnastic capacity under fatigue.