CrossFit Geo – XFIT

WARM UP

200m Run/Row/Bike/Ski

2 rounds

12 Banded Good Mornings

5 Spiderman Lunge + Thoracic Rotation

30sec Lat Stretch per side against rig

STRENGTH

Clean Series (Weight)

Clean
EMOM 16min
1. 1 Clean @ 75% 1RM
2. 1 Clean @ 80% 1RM
3. 1 Clean @ 85% 1RM
4. Rest

If moving well, can increase load during the rounds and go slightly above these percentages

METCON

Metcon (No Measure)

Rx

AMRAP 14mins

16 CTB or 10 Jumping BMU > scaled options

20 Power Clean 60/40kg

30 Bar Facing Burpees

40 Deadlifts 60/40kg

50 Air Squats

Rx+

AMRAP 14mins

10/7 Ring Muscle Ups*

20 Power Clean 70/45kg

30 Bar Facing Burpees

40 Deadlifts 70/45kg

50 Air Squats

Notes: If you have Muscle Ups, but not any more than 5/3 when fresh, consider scaling the reps on the MU so you can get through them in no more than 2-3 sets. We want to be aiming to get through at least 1 full round and get into the second round.