CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Bike/Ski
20/20 sec Front Rack Opener
5 Full Grip Front Squat
5 Tall Clean
5 Dive Bombers
STRENGTH
Deload Week
Hang Clean & Push Jerk
On the 2mins For 10mins
3 Hang Clean + 3 Push Jerk @moderate
*Complete all 3 hang clean into all 3 push Jerks. Complete all sets for quality at light to moderate weight.
METCON
Metcon (No Measure)
Rx
Every 5mins for 20mins
12/9 cal Bike/Row/Ski
10 Handstand Push Ups
10 Deadlifts @100/70kg
1-3 Wall Walks
*3min Work Cap per round
Rx+
Every 5mins for 20mins
12/9cal Bike/Row/Ski
10 Strict Handstand Push Ups
15 Deadlifts 100/70kg
25ft HS Walk
*No work cap but a new round every 5mins.
Intent: Sports specific intervals aiming for repeatable rounds under 3mins. Choose a load/progression that you are confident you can maintain unbroken or 2 sets each round.