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
EMOM 16min
1. 1 Clean @ 80% 1RM
2. 1 Clean @ 85% 1RM
3. 1 Clean @ 90% 1RM
4. Rest

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

METCON

Metcon (Time)

RX

For time:

1-2-3-4-5-6-7-8-9-10

Power Cleans 70/45kg

Bar Facing Burpees

10min cap

Scaled

For time:

1-2-3-4-5-6-7-8-9-10

Power Cleans @ moderate

Bar Facing Burpees

10min cap

Rx+

For time:

1-2-3-4-5-6-7-8-9-10

Power Cleans 80/52.5kg

Bar Facing Burpees

10min cap

Notes:

This is designed to be a short, intense workout. Target time 5-7min. Choose a load that you could potentially do some touch-and-go reps with in the workout. Be prepared for it to get quite challenging and slower pace from round 6 onwards. Finish strong on the last 10 Burpees!

Metcon (No Measure)

200m Farmers Carry 32/24kg or Sandbag Bear Hug Carry @ heavy

Option to do solo or with a partner