CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

8 Shin box with forward lean

10/10 Single Leg hip Lifts

1 Empty Barbel complex from below

STRENGTH

In a 15min window complete following

Back Squat Complex

2 Pause Back Squat + 3 Back Squat

2 sets working @90% of last weeks top set.

*De-load Week

CONDITIONING

Scaled

For time:

30/24 Cal Bike/Row/Ski or 400m Run

15 Hand Release Push Ups

10 Clean anyhow @ moderate

8 Wall Walks (scale reps or range if needed)

10 Clean anyhow @ moderate

15 Hand Release Push Ups

30/24 Cal Bike/Row/Ski or 400m Run

Cap 16mins

Rx

For time:

30/24 Cal Bike/Row/Ski or 400m Run

15 HSPU

5 Clean anyhow @80/52.5kg

10 Wall Walks

5 Clean anyhow

15 HSPU

30/24 Cal Bike/Row/Ski or 400m Run

*Scale the Clean load to 80-90% of 1RM Clean

Advanced/Elite

For time:

30/24 Cal Echo

15 SHSPU or DB Bench Press 32.5/22.5kg

5 Clean anyhow 115/75kg

100ft HS Walk or 12 Wall Walks

5 Clean anyhow 115/75kg

15 SHSPU or DB Bench Press 32.5/22.5kg

30/24 Cal Echo

*Scale if the Clean load is greater than 90% of 1RM Clean

Cap 16mins

Notes:

Todays workout features a heavy barbell clean under fatigue as well compounding upper body muscular fatigue.

For the cleans you may complete these anyhow (squat or power), but make sure your chosen loading is not above 90% of your 1RM and its a load you are currently confident with.

For those doing DB Bench press be careful getting them into position and keep control through all reps, don’t risk any bad reps.