CrossFit Geo – XFIT
WARM UP
200m Run/Row/Bike/Ski
2 rounds
12 Banded Goodmornings
5 Spiderman Lunge + Thoracic Rotation
30sec Lat Stretch per side against rig
STRENGTH
Clean Series (Weight)
Clean (deload week)
EMOM 12min
1. 1 Clean @ 65-70% 1RM
2. 1 Clean @ 70-75% 1RM
3. 1 Clean @ 75-80% 1RM
4. Rest
METCON
Metcon (No Measure)
On the 4min for 20min
500/450m Row or 1000/900m Bike Erg or 400m Run
Into a movement (see below)
Each 4min bracket, complete reps of (movement changes every 4min bracket):
1. 80 Double Unders
2. 30 KB Swings 32/24kg
3. 30 V-Ups
4. 30 KB Swings 32/24kg
5. 80 Double Unders
4min cap on each segment
Notes:
This workout is designed to be a predominantly cardio stimulus. For each 4min block, the erg/running portion is repeated, and the second exercises changes each round. If you are able to complete the prescribed work within the timeframe, you can rest the remaining time in the 4min window. If you don’t get all the reps done, move onto the next 4min segment.