CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

6 ATG Split Squats Per Side

3 Dive Bombers

4 Thoracic Rotations

STRENGTH

METCON

Metcon (No Measure)

Rx

For time:

20-30-40

Single Dumbbell Overhead Lunges* @22.5/15

Toes To Bar

Rx+

For time:

20-30-40

Single DB OH Squats* @32.5/22.5kg

Toes To Bar

*Complete half round on one arm, then the other half round on the other arm

Intent: The stimulus on this workout will mainly be muscular fatigue of the core and legs. Break reps up in the early rounds so you can still move well through the round of 40 at the end. Scale the reps on the TTB if you usually find it difficult maintaining sets of 5 or more in a workout.

Split Jerk (Weight)

On the 2mins for 8mins

Split Jerk

2×2 @80% of last weeks weight
2×1 @80% of last weeks weight

*Deload week