CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

4each way Shin Box with forward lean

4 Spiderman Lunge with rotation

10/10 Single Leg Glute Bridge

10 each way Lateral band Walk

5 Barbell Goodmornings

Front Squat (In an 18min window, complete:
Warm up sets (6min)
Working sets (10min)
Pack up weights (2min))

Front Squat

3×6 @8RPE

*Next week we add a rep per set again. Please make sure to record weights each week.

CONDITIONING

Rx

4 rounds for time

6 Sandbag/Dead ball Over Shoulder 70/45kg or BB Clean 80/52.5kg

8 Sandbag/Dead ball Squats* or Front Squats

400m Run

*Can be completed as bear hug squats or racked on shoulder.

** If you do not have access to a Sandbag complete with BB 80/52.5kg

Cap 16mins

Notes:

Today’s workout gives us the opportunity to utilize odd implements such as sandbags or dead balls.

If equipment is limited, partner up, with one partner starting with the 400m run and the other with the cleans and squats; this should allow two people to share the same sandbag/dead ball.

Alternatively, athletes can choose to use a barbell.

Rx weight is 80/52.5kg, intentionally higher than the standard class weight.

So, if you’re considering scaling, opt for a weight that is above your usual workout weight.