CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
1-2 Lunge Flow Per/Side
10/10 Single Leg Hip Lift
5 Pause Back Squats
STRENGTH
Back Squat Complex (Weight)
3×6 @8.5RPE (slightly heavier than last week)
Reps 1,3,5 with a pause in the bottom
Reps 2,4,6 no pause
*Focus is on maintaining an active bottom position during pause and regular reps, eliminating the loss of tension at the bottom of a rep. Whilst accumulating 6 reps for overall strength adaptation
METCON
Metcon (No Measure)
EMOM 20min
1. Accumulate quality reps Strict Ring Muscle Ups or Kipping Ring Muscle Ups or Ring/Box Dips
2. 3 Power Cleans + 3 Squat Cleans @ 60/40kg (optional increase each round)
3. Max Reps Double Unders
4. Rest
*Decide on what you need to focus on in this piece and plan accordingly.
For example, you may prioritise Muscle Up/Dip practice and be conservative on the barbell loading and Double Unders. Or you might use the MU as maintenance work and push the barbell load/DU