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

3×7 @8.5RPE

*Use the same weight as last week for one extra rep per set.

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

CONDITIONING

Rx

AMRAP 15mins

800m Run

into

Max rounds in remaining time

8/8 DB Hang Snatch 22.5/15kg

6 Burpee Box Jump Overs* 24/20inch

9 CTB

*BBJOs can be completed anyhow, lateral or facing. Same standard as Quarterfinals.

Advanced/Elite

AMRAP 15mins

800m Run

into

Max rounds in remaining time

8/8 Kettlebell Hang Snatch 24/16kg

6 Burpee Box Jump Overs 30/20inch

2 Rope Climbs

Notes:

Today’s workout begins with an 800m run, completed once.

In the remaining time until the 15-minute mark, work through as many reps as possible.

Note that the Burpee Box Jump Overs (BBJOs) can be performed facing or lateral.

Advanced athletes can add complexity with kettlebell snatches and rope climbs.