CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Ski/Bike
1 xLunge Flow
10 Pause below the knee and above deadlift
10/10 Single Leg Hip lift
STRENGTH
Deload Week
Deadlift
In a 15min window complete following
A]
Deadlift
2×5 @ 80% of last week’s top set
B]
DB Rear Foot Elevated Split Squat
2×8 each leg
*Spend more time on Deadlift and finish with 3 quick sets on DB RFESS as accessory.
METCON
Metcon (No Measure)
AMRAP 15min
6 Right Arm DB Snatch @22.5/15kg
6 Right Arm DB OH Walking Lunge
6 Right Arm DB Thruster
12 Chest To Bar
6 Left Arm DB Snatch
6 Left Arm DB OH Walking Lunge
6 Left Arm DB Thruster
6 Bar Muscle Ups (12 CTB)
Intent: Dumbbell/Shoulder conditioning. Break reps and rest as needed keeping in mind that the workout is 15mins long. Aim for consistent rounds. If you have trouble stabilising the dumbbell on these movements scale the load appropriately.