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
1×2 @80-85% 1RM
1×1@90-95% 1RM
1×2 @80-85% 1RM
1×1@90-95% 1RM
*Make sure you spend an adequate amount of time warming up before reaching the prescribed percentages.
Aiming to lift every 90seconds until reaching the 80% mark, then every 90secs-2mins.
METCON
Scaled
AMRAP 16mins
20/16cal Bike/Row/Ski or Run
10 Push Ups
10 Ring Row or Jumping Pull Ups
Rx
AMRAP 16mins
20/16cal Bike/Row/Ski
6 Wall Walks
12 CTB
RX+
AMRAP 16mins
20/16cal Bike Erg /Bike/Row/Ski
50ft HS Walk
8 Bar Muscle Ups
Notes:
This workout (depending on which you level you choose) can be a high skill conditioning piece, challenging your ability to maintain HS walking/BMU under a growing amount of fatigue.
Look to use the bike erg as a chance to rest the upper body and recover for the next round.
For Rx/Scaled the gymnastics is more simplified, allowing athletes to hold a more aggressive pace accumulating a good amount of gymnastic reps under fatigue.