CrossFit Geo – XFIT

Monday 3rd July

WARM UP

200m

2 Rounds For Quality Run/Row/Ski/Bike

4 Bootstrap Squats

4 Thoracic Rotation in squat

5 Muscle Clean

20/20sec Front Rack Opener

STRENGTH

A]

On the 90sec for 9min (6 sets)

Clean Complex

3 TnG Power Cleans + 1 Squat Clean

*Start at approx 6-7RPE and build to approx 80% of last week’s top set. Complete the whole complex TNG.

*Deload Week

CONDITIONING

B]

AMRAP 10min for quality and moderate intensity

12/9cal Echo Bike or 15/12 cal Row/Ski

8 Box Jump Step Down @24/20″

4 Wall Walks

straight into

AMRAP 10min or quality and moderate intensity

200m Run

12 Deficit Push-ups 2inch

20sec L-Hang or Tuck Hang

Notes:

This week is deload which will allow our bodies to adapt to the training from the previous weeks. Enjoy the reduced loading for the week before we start the next 4 week phase.

Complete the above workouts at a moderate intensity with the aim to move for quality. Scale the deficit push ups to regular push ups or on the knees if you cant complete the 12 reps unbroken fresh.

3 TNG Power cleans + 1 Squat clean (80% of last weeks top set)

CONDITIONING (AMRAP – Rounds and Reps)

AMRAP 10min for quality and moderate intensity

12/9cal Echo Bike or 15/12 cal Row/Ski

8 Box Jump Step Down @24/20″

4 Wall Walks

straight into

AMRAP 10min or quality and moderate intensity

200m Run

12 Deficit Push-ups 2inch

20sec L-Hang or Tuck Hang