CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds:

4 per side ATG Split Squats

4 Thoracic Bridge

20sec Dead Hang/Let Stretch

5 Split Jerk with Pause catch

STRENGTH

Every 90sec for 9mins

1 Split Jerk

Starting at 70% finishing @ 85% estimated current 1RM

***Aim to stick to the percentages and focus on perfect execution of each lift in prep for testing on Friday.

De-load week/Tapering for testing. Use extra time at the end of class to stretch and mobilize.

METCON

Rx

AMRAP 18mins

15/12cal Bike/Row/Ski

16 Shuttle Runs (25ft length one direction = 1 rep) or 200m Run

12 Dual DB Thrusters 22.5/15kg

60 Double Unders

***Complete at moderate effort if you are wanting to taper for testing on Friday/Saturday.

Notes:

This workout is predominantly Aerobic conditioning, aim to hold a pace that allows you to transition immediately from one part to the next.

Aiming not to stop and rest but to adjust cadence to allow constant movement.

For those wishing to get the most out of testing week approach this workout at a conservative pace.

No advanced/elite version.