CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Lunge Flow + Dive Bomber P/Side
1-2 Rounds
10 Banded Good mornings
10 Slow Deadbug
Move to Movement Specific Warm Up
Empty Barbell Deadlift Technique
STRENGTH
Deadlift
Deadlift Complex
3 sets of the following 9-rep complex:
3 reps with reset each rep
3 reps with SILENT TnG (feather touch)
3 reps with wod-style TnG
Work up to 80% of last week’s top set
Deload Week
METCON
Lotsa 4’s (AMRAP – Reps)
24min Rolling Clock
AMRAP 4mins
50 Double Unders
6 Bar Muscle-ups / Jumping BMU / Push-ups
Rest 2min
AMRAP 4mins
8 Power Cleans 70/45kg
8 Bar Facing Burpees
Rest 4mins, then repeat both AMRAPs
Score is total repetitions across all 4x4min AMRAPs
Large class scenario, start half group on first AMRAP and other half on second AMRAP