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
Hang Clean & Push Jerk
On the 2mins For 12mins
3x (Hang Clean + Push Jerk) building to slightly heavier than last week
*Start at 67-72% Hang Clean and build every 1-2 sets to a heavy triple.
METCON
Metcon (No Measure)
AMRAP 15mins
4 rounds
10 Hand Stand Push Ups
12 Toes To Bar
200m Run
into
Max rounds in remaining time
5 Deficit HSPU 2-3inch deficit
6 Bar Muscle Ups (Jumping/Banded BMU)
Intent: Is to transition from lower skill to higher skill gymnastics in a workout. This seems to be a common trend in CrossFit Hq programming. Approach the first 4 rounds at a quick but smart pace that won’t effect your ability to perform the following couplet.