CrossFit Geo – XFIT
8 Shin box with forward lean
10/10 Single Leg hip Lifts
1 Empty Barbel complex from below
Back Squat (In a 16min window complete following:
Back Squat Complex
2 Pause Back Squat + 3 Back Squat
3 sets @ working up to a 9RPE)
*Final week of increasing load.
4 Rounds for time:
24 DB Goblet Squat
12 Jumping Pull Ups or Ring Row
12 DB Push Press
36 Back Squats 40/30kg
18 Shoulder to Overhead 40/30kg
24 Front Squats
24 Pull Ups
24 Shoulder to Overhead
18 OH Squats
36 Shoulder to Overhead
36 Back Squats 60/40kg
18 Bar Muscle Ups
18 Shoulder to Overhead 60/40kg
24 Front Squats 50/35kg
24 Shoulder to Overhead 50/35kg
18 OH Squats 40/30kg
36 Shoulder to Overhead 40/30kg
This workout involves 3 different squat variations and 3 different rig-bases exercises.
The goal is to get through the prescribed workout as quickly as possible.
Take some time before the workout to make a plan for how you will break up the reps of all the different movements.
The Back squats should be taken from the floor but if this is unsafe for an athlete to complete then they can take the first set from the rack.