CrossFit Geo – XFIT
WARM UP
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 @9 RPE (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
STRENGTH
METCON
Metcon (No Measure)
RX
AMRAP 7min
12 Chest To Bar / Pull-ups
4 Wall Walks
3min Rest
AMRAP 7min
25ft Dual DB Farmers Walking Lunges @22.5/15kg
10 Single DB Devils Press 22.5/15kg
Rx+
AMRAP 7min
15 Chest To Bar
50ft HS Walk
3min Rest
AMRAP 7min
25ft Dual DB Farmers Walking Lunges 32.5/22.5kg
10 Single DB Devils Press 32.5/22.5kg
Intent: Multiple AMRAPs one with a gymnastic bias, one focusing on Dumbbell Conditioning