CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
4 Thoracic Bridge
5 Snatch Grip Deadlift
10 S-Waves
STRENGTH
Strict Press & Snatch Deadlift (No Measure)
On the 3min for 12min
5 Strict Press @ 70-80%1RM
5 Snatch Deadlift @ build from 6 to 8.5 RPE. Use straps if you have them
*Partner up and share barbells alternating between Strict Press and Snatch Deadlift, perform both movements in the 3min window. Total of 4 sets for each exercise.
METCON
Metcon (No Measure)
Rolling clock 21mins
3x5min AMRAPS with a 3min rest between each
Each 5min block is an AMRAP of:
20/16cal Bike/Row/Ski
10 Shuttles
2-5 Rope Climbs
10 Shuttles
Score is total reps and cals accumulated
1 Shuttle = 25ft up and 25ft back”
Limited Equipment/Floor Space Option
Rolling clock 21mins
3x5min AMRAPS with a 3min rest between each
Each 5min block is an AMRAP of:
20/16cal Bike/Row/Ski
200m Run
15-25 Chest To Bar/Pull Ups
200m Run
*Intent is exposure to higher rep sets of Rope Climbs. Advanced being 5 rope Climbs. Aim for “1 round +” per 5min window. Scale Rope Climb reps to achieve this.
**For a large class start half on ergs/half on Ropes.