CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

4 Shin Box With forward lean

10/10 Single Leg Glute Bridge

10 each way Lateral band Walk

5 Barbell Goodmornings

5 Back Squats

Back Squat (In a 20min window, complete:
Warm up sets (6min)
Working sets (10-12min)
Pack up weights (1-2min))

Back Squat

1×7@8.5RPE (definitely at least 1-2 perfect reps left in the tank.)

1×9@5% less than set of 7

1×11@5% less than set of 9

1×13@5% less than set of 11

*Should be same loads as last week and adding one more rep per set.

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

CONDITIONING

Rx

For time:

40/32 Cal Row (Bike/Ski or 600m Run)

30 Wall Balls 20/14lb

20 HSPU

20 Dual DB Push Press 22.5/15kg

30 Wall Balls

40/32 Cal Row (Bike/Ski or 600m Run)

Cap 16mins

Advance/Elite:

For time:

40/32 Cal Row

30 Wall Balls 20/14lb

20 Strict* HSPU

20 Kipping HSPU

30 Wall Balls

40/32 Cal Row

Cap 16mins

Notes:

Today’s workout is a chipper with multiple pressing movements under significant fatigue.

For scaling, substitute HSPU with regular push-ups and reduce the weight for the DB push press.

While rowing is the prescribed Rx for today’s workout, if equipment is limited, feel free to use any erg machine or opt for the run alternative.