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

Jerk (Split Jerk
4×1 @ 85-90% estimated current 1RM)

In a 16min Window Complete

METCON

Metcon (No Measure)

Scaled

AMRAP 20mins

6 Pull Ups

9 Dual Dumbbell Push Press

9 Cal Echo

Rx

AMRAP 20mins

2 Ring or Bar Muscle Up

4 Kipping HSPU

9 Cal Echo

Rx+

AMRAP 20mins

3 Ring Muscle Ups

6 Strict HSPU

9 Cal Echo

Notes:

For a large class scenario:

Option 1 – 12/9 Cal Row/Ski/Bike Erg) or 100m Run.

Option 2 – Complete with a partner sharing the erg with one starting on the pull ups and one on erg.

This workout for Rx/Rx+ is a twist on CrossFit benchmark “Nate” using the echo instead of the original KB. For those who find the gymnastic skills challenging this workout is about managing muscle fatigue and pace to allow you to keep moving for 20mins. For the Rx+ athletes this is about staying focused through 20mins, moving quick in transitions, unbroken gymnastics and holding a consistent bike effort.