CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds:
4 per side ATG Split Squats
4 Dive Bomber Push Ups
5 Strict Press in Split Jerk receiving position
STRENGTH
In a 16min window complete following
Split Jerk
4×1 @ approx. 90-92% 1RM
*Aiming for slightly more than last week, on average across the 4 sets. Make sure you spend an adequate amount of time warming up before reaching the prescribed percentages. Aiming to lift every 90seconds untill reaching the 80% mark, then every 90secs-2mins.
METCON
Scaled
5 rounds of:
12 Wall Balls
10 Jumping Pull up or Ring Rows
then
40/32 Cal Row
20 Push Ups
Cap 16mins
Rx
5 rounds of:
15 Wall Balls 20/14lb
15 Pull Ups
then
40/32 Cal Row
20 Ring Dips
Cap 16mins
RX+
DUCQ 22.3
5 rounds of:
15 Wall Balls 20/14lb
15 CTB
then
40/32 Cal Row
20 Ring Muscle Ups
Cap 16mins
Notes:
This is a retest for the Down Under Qualifiers in 2022. For those completing the advanced version keep in mind the compounding effect of the first 5 rounds on your ability to complete RMU at the end. Being strategic to manage muscular fatigue of arms and shoulders. For a large class substitute cal row for a 400m Run or equivalent cals on Bike/Ski.