CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

4 Shin Box with Forward Lean

4 Thoracic Rotations (Twisting bear)

10 Russian KB Swing

10 KB Reverse Lunge

Coach led Barbell complex warm up

5 Hang Muscle Clean

5 Hang Power Clean

5 Power Clean

STRENGTH

15min window to warm up and complete:

Every 2mins for 10mins

Power Clean Complex

1 Power Clean + 1 Hang Power Clean

*Start at approx .70-75% 1RM Clean and Jerk across all sets.

**Deload Week

CONDITIONING

Rx

AMRAP 21mins

Max Cal Bike/Row/Ski

*Every 3mins, including 00:00 stop and complete the following alternating between 1&2

1) 16 TTB

2) 12 Overhead or Front Squats 40/30kg

Advanced/Elite

AMRAP 21mins

Max Cal Bike Erg

*Every 3mins, including 00:00 stop and complete the following alternating between 1&2

1) 20 GHD Sit Ups

2) 16 Overhead Squats 40/30kg

Notes:

Since it’s a de-load week, complete today’s workout at a relaxed pace; you should finish the 21 minutes feeling okay.

For larger classes, you can share ergs and complete the following every 2 minutes for 20 minutes:

In one 2-minute window, aim for max calories on the erg, and in the second 2-minute window, complete 16 Toes to Bar (TTB) followed by 12 Overhead Squats.