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 16min window complete following:

Back Squat Complex

2 Pause Back Squat + 3 Back Squat

3 sets @ 8.5RPE (Slightly heavier than last week)

*Will look to add load each week.

CONDITIONING

Scaled

3 rounds for time:

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

15 Deadlift @light-moderate

9 Jumping Pull Ups

Cap 16mins

Rx

3 rounds for time:

30/24 Cal Bike/Row/Ski

15 Deadlift 80/55kg

5/4 BMU (jumping BMU)

Cap 16mins

Advanced/Elite

3 rounds for time:

30/24 Cal Bike Erg

18 Deadlift 100/70kg

9 BMU

Cap 16mins

Notes:

Todays workout is a “for time” sport piece. “Sport workouts” are workout formats we commonly see in competitions and are generally for time.

These are the workouts we can use strategies to allow for our fastest time.

This may mean being aggressive on the bike but strategically breaking deadlift and BMU reps or pacing the bike as recovery to stay unbroken on the other two movements.