CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

4 Shin Box With forward lean

10/10 Single Leg Glute Bridge

10 each way Lateral band Walk

5 Barbell Goodmornings

5 Back Squats

Back Squat (In a 20min window, complete:

Warm up sets (6min)
Working sets (10-12min)
Pack-up weights (1-2min))

Back Squat

1×6@7RPE

1×8@5% less than set of 6

1×10@5% less than set of 8

1×12@5% less than set of 10

***Next week and the week after we will be keeping the loads the same and adding one more rep per set. Please make sure to record weights each week.

CONDITIONING

Rx

5 rounds for time:

250m Row/Ski or 200m Run

10 Lateral Burpee Over the Bar

5 Squat Cleans 60/40kg

Cap 16mins

Advance/Elite: 70/45kg

Notes:

For todays workout look to pace yourself on the Row/Ski/Run portion to ensure you can swiftly move through the 10 burpees and 5 squat cleans.

For those seeking an extra challenge, the elite option involves using a heavier barbell at 70/45kg.

If you prefer to use a Bike Erg, the distance should be doubled (500m).