CrossFit Geo – XFIT

WARM UP

2 Rounds For Quality

200m Run/Row/Bike/Ski

5 Dive Bombers

10 W-Vs

5 Strict Press in Push Jerk receiving position (pause top and bottom)

STRENGTH

Jerk (
On the 2min for 10min

3 TnG Push Press + 1 Push Jerk

*Start at 6-7RPE and finish with 3 sets at 8RPE

Take from rack. Reset between last push press and Push Jerk, rather than TnG.)

METCON

Metcon (Time)

For time:

18-15-12

CTB > scaled options

15-12-9

Power Clean 70/50kg

Time cap 12min

Rx+

For time:

15-12-9

Bar Muscle Ups

Power Clean 80/55kg

Time cap 12min

Intent:

This workout is mainly a skill/strength stimulus.

Select a weight you can manage to hold steady singles with.

If you can manage sets of at least 3-5 BMU in a workout, then you should do the Rx+ option.

If you do sets of 1-2 BMU, then scale the BMU reps to something like 9-7-5 or 8-6-4

If you don’t have BMU yet, change to CTB/Pull-ups/Ring Rows and adjust the reps so you finish the workout in 8-12min