CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds:
Downward Dog into Cobras
W-Y’s
Scap Push-ups
Pike Shoulder Taps
STRENGTH
Jerk (1 x Push Jerk + 1 x Split Jerk
On the 2min for 12min
)
Start at 6-7RPE and build up to slightly heavier than last week
METCON
Metcon (No Measure)
Rx
AMRAP 16min
18 HSPU or DB Push Press 22.5/15kg
6 Bar Muscle Ups or 12 CTB
6 Power Cleans 80/55kg
24 HSPU or DB Push Press
8 Bar Muscle Ups or 16 CTB
8 Power Cleans 80/55kg
30 HSPU or DB Push Press
10 Bar Muscle Ups or 20 CTB
10 Power Cleans 80/55kg
Scaled
AMRAP 16min
18 Push-ups or DB Push Press
12 Ring Rows
6 Power Cleans 60/40kg
24 Push-ups or DB Push Press
16 Ring Rows
8 Power Cleans 60/40kg
30 Push-ups or DB Push Press
20 Ring Rows
10 Power Cleans 60/40kg
Rx+
AMRAP 16min
18 SHSPU
12 Muscle Ups
6 Power Cleans 100/65kg
24 SHSPU
16 Muscle Ups
8 Power Cleans 100/65kg
30 SHSPU
20 Muscle Ups
10 Power Cleans 100/65kg
Notes:
This is very much a skill-strength style workout. There is the option to work with DB’s instead of HSPU if you prefer to challenge your raw capacity rather than skills. Make it your intention for every repetition to look the same throughout the whole workout, even when you start getting fatigued. A messy rep is an inefficient rep.