CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Ski/Bike
4 Shinbox With forward lean
5 Slow Eccentric + Pause Front Squat (Full grip on bar)
10 Bird Dog with hold
STRENGTH
Front Squat
3×5@8-8.5RPE
DB Bentover Row
Dual DB Bentover Row
3×8-12@8 – 8.5RPE
*Superset working sets of Front Squat with DB Bent Row. Aim for slightly heavier than last week
METCON
Metcon (Calories)
Partner Workout
AMRAP 20mins
Max cal Bike/Row/Ski
*after every effort complete following alternating between 1 and 2
1) 8 Chest To Bar > pull ups
2) 2 Sandbag Cleans 70/45kg or 2 Power Cleans 90/60kg
*Increase by 2-4 reps if limited equipment/heavy sandbags.
Intent: Erg based conditioning mixed with gymnastic and odd implement practice. Aim to change after 60-90 seconds effort to allow rest after completing CTB/SB