CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

5 Empty BB Kang Squats

10 Shin Box with foward lean

10/10 Single Leg Hip Lift

Back Squat (In a 18min window complete following:

Strength Test: 3RM Back Squat

Warm Up Sets (Rest 90secs-2mins Between sets)

10 reps @ Empty Barbell
6 reps @30%
4 reps @50%
3 reps @70%

Continue in 3’s till 3RM )

*Although this is a maximal test, please ensure its a safe max and form does not change due to load.

CONDITIONING

Scaled

5 rounds for total time:

12/9cal Echo or 15/12 Cal Bike/Row/Ski (200m Run)

6 DB Power Clean

6 Push Ups

1min rest after each round

Cap 20mins

Rx

5 rounds for total time:

12/9cal Echo or 15/12 Cal Bike/Row/Ski (200m Run)

6 Power Clean 70/45kg

4 Wall Walk

1min rest after each round

Cap 20mins

Advanced/Elite

5 rounds for total time:

12/9cal Echo

50ft HS Walk (Unbroken, turning around on hands at 25ft)

6 Sandbag to Shoulder 70/45kg

1min rest after each round

Cap 20mins

Notes:

Todays workout score is the total time it takes you to complete all 5 rounds including the 1min rest between rounds. The goal time for each round should be under 3mins.

Choose a load or progression that will allow you to maintain this.

The pace should be fast from the start knowing that you will have 1min rest after each round.