CrossFit Geo – XFIT

WARM UP

2 rounds

45sec Row/Bike

4 Thoracic Rotations

10-15 Banded Pull Aparts

10 Empty Bar Deadlifts

STRENGTH

Deadlift Build to a set of 4 at 80% of last weeks top set. Reset each rep

*Aim to complete all sets with a reset between each rep.

Still look to maintain shape and control the eccentric phase between reps.

**Deload Week

CONDITIONING

Workout Retest

Compare to 15th September 23

Scaled For time:

400m Run

20 Push Press @light (BB or DBs)

400m Run

15 Power Cleans

200m Run

10 Front Squats

Rx For time:

400m Run

27 Shoulder to Overhead 50/35kg

400m Run

21 Power Snatch

200m Run

15 Squat Cleans

Advanced/Elite For time:

400m Run

27 Shoulder to Overhead 60/40kg

400m Run

21 Power Snatch

200m Run

15 Squat Cleans

Cap 16mins

Notes: For our final Friday of the 12-week cycle we are retesting a workout from week 1.

Manage the run pace to allow you to complete larger sets on the STOH and possibly a few TnG reps on the Power Snatch/Clean.

Scale to ensure you move the barbell well and fit under the cap.