CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row

4 Shinbox to forward lean

10 Deadbugs

5 Full Grip on Bar Pause Front Squats

STRENGTH

Clean Series (Weight)

Clean Series

On the 2min for 16min (8 total sets)

0 min: 4 x Power Clean TNG
2 min: 3 x Power Clean TNG
4 min: 2 Power Clean TNG
6 min: 1 x Power Clean TNG

@approx 75-90%1RM Clean

8 min: 3 x Clean
10 min: 2 x Clean
12 min: 1 x Clean
14 min: 1 x Clean

@approx 75-92%1RM Clean

*Each week the series will vary slightly, but always finish with heavy singles

METCON

Metcon (Time)

Rx

For time

5 Strict Chest To Bar > scaled options

20 Chest To Bar

30 Back Rack Lunges @50/35kg

4 Strict Chest To Bar

16 Chest To Bar

30 Back Rack Lunges

2 Strict Chest To Bar

12 Chest To Bar

30 Back Rack Lunges

Rx+

For time

1 Legless Rope Climb

4 Rope Climbs

30 Back Rack Walking Lunges 50/35kg

1 Legless Rope Climb

3 Rope Climbs

30 Back Rack Walking Lunges 50/35kg

1 Legless Rope Climb

2 Rope Climbs

30 Back Rack Walking Lunges 50/35kg

Intent: Exposure to a combination of strict and dynamic pulling in a sport workout. Advanced/Elite we see a legless into legged rope climb challenging athletes rope climb efficiency.

Metcon (Time)

Rx

For time:

5 Strict Chest To Bar > scaled options

20 Chest To Bar > scaled options

30 Back Rack Lunges @50/35kg

4 Strict Chest To Bar

16 Chest To Bar

30 Back Rack Lunges

2 Strict Chest To Bar

12 Chest To Bar

30 Back Rack Lunges

Rx+

​​For time:

1 Legless Rope Climb

4 Rope Climbs

30 Back Rack Walking Lunges 50/35kg

1 Legless Rope Climb

3 Rope Climbs

30 Back Rack Walking Lunges 50/35kg

1 Legless Rope Climb

2 Rope Climbs

30 Back Rack Walking Lunges 50/35kg

Intent: Exposure to a combination of strict and dynamic pulling in a sport workout. Rx+ we see a legless into legged rope climb, challenging athletes rope climb efficiency