CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1 round

6/6 Half kneeling plate overhead side bends

Plate should be very light

8 Squats with plate outstretched in front

Pause above and below parallel

10/10 Side plank clamshell

6 Shin box with forward lean

Front Squat (In an 15min window, complete:
Warm up sets (6min)
Working sets (7min)
Pack up weights (2min))

Front Squat Complex

2×6 @ 80% last weeks top set

*Complete the first 2 reps with a 1-second pause in the bottom, then complete following reps as normal.

**De-load Week

CONDITIONING

Rx

Total time 21mins

2 sets of following series: 4min work,1min rest, 4min work 3min rest

2min Max cal Row or Ski

2min Max cal Echo or Bike Erg

Rest 1min

AMRAP 4mins

6 Dual DB Thruster 22.5/15kg

6 DB Facing Burpee

12 TTB

Rest 3min

Repeat 1 more time.

*Score is total cals+reps across all sets.

Notes:

Today’s workout continues last week’s theme of erg conditioning into mixed modal AMRAPs.

For ease of flow with a large class, have half the group start on the AMRAP and then proceed to the 4-minute erg effort, while the rest of the class follows the normal flow.

This should allow athletes to share equipment and open up floor space.