CrossFit Geo – XFIT

Warm Up

WARM UP

200m Run/Row/Ski/Bike

3x Squat Flow

2x Inchworm

10 Dead Bugs

200m Run/Row/Ski/Bike

2 sets

5 Muscle Clean

5 Tall Clean

5 Front Squat

Move to Movement Specific Warm Up

STRENGTH

Clean

Clean

2×2 @ mod-heavy

1×5 TnG at approx 20-30% less than above 2’s

1×10 TnG at approx 20-30% less than above 5’s

*We will look to increase loading each week on heavy double

METCON

Metcon (AMRAP – Reps)

RX

AMRAP 20mins “Pairs, Exercise for Exercise”

16/12cal Echo Bike (or Row/Ski)

12 TTB

6 Power Snatch 60/40kg

12 TTB

5 Power Snatch 60/40kg

16/12cal Echo Bike

*Exercise for Exercise = Athlete 1 completes 16/12 cal Bike, then Athlete 2 completes 16/12 Cal Bike. Then Repeat format for each exercise.

SCALED

AMRAP 20mins “Pairs, Exercise for Exercise”

16/12cal Echo Bike (or Row/Ski)

12 Hanging Leg Raises

12 Single Arm DB Snatch

12 Hanging Leg Raises

12 Single Arm DB Snatch

16/12cal Echo Bike