CrossFit Geo – XFIT

WARM UP

200m Run/Row/Bike/Ski

2 rounds

4 Spiderman Lunge + Thoracic Rotation

5 Tall Muscle Clean + Front Squat

5 Tall Clean

STRENGTH

In a 20min window complete following

Clean

1×1 @75% 1RM

1×1@80% 1RM

1×1 @85% 1RM

1×1@77% 1RM

1×1 @82% 1RM

1×1@87% 1RM

***Aim to stick to the percentages and focus on perfect execution of each lift in prep for testing on Friday.

Aiming to lift every 90seconds until reaching the 75% mark, then complete above percentages on a 12min clock lifting every 2mins.

STRENGTH

Scaled

On the 3min for 15min

12 Hanging Leg Raise

12 KB Swings

10 Burpee

Score is slowest round

Cap 2:30 per round

Rx

On the 3min for 15min

14 TTB

10 Hang Power Snatch 40/30kg

8 Burpee Box Overs 24/20″

Score is slowest round

2:30cap each round

RX+

On the 3min for 15min

16 TTB

10 Hang Power Snatch 50/35kg

10 Burpee Box Jump Overs 24/20inch

Score is slowest round

2:30cap each round

Notes:

Choose a rep range/version that allows you to complete all rounds under 2:30.

If you don’t feel you can hold on to all rounds unbroken then look to strategically break from the start to allow you to have the fastest average time.

There is a lot of compounding fatigue on shoulders and grip so keep this in mind from round 1.