CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
30 Sec Front Rack Stretch
10/10 Single Leg Hip lift
10 Cossack Squats
Front Squat (In a 16min window complete following:
3×5 @ 70% 1RM)
*** Spend the first 10mins building to 70% then aim a set every 2mins. We will look to increase load each week.
CONDITIONING
Rx
7 rounds for time
9/7cal Echo Bike or 12/10 Cal Row/Ski/Bike erg
40 Double Unders
4 Sandbag/Dead ball Clean or Barbell @70/45kg
Cap 16mins
Advanced/Elite
7 rounds for time
9/7cal Echo Bike or 12/10 Cal Row/Ski/Bike erg
40 Double Unders
4 Sandbag to Shoulder 70/45kg or BB @90/60kg
Cap 16mins
Notes:
For Rx today choose a sandbag/Dead ball that is challenging for 4 reps, if there is limited equipment look to partner up and have one start on the sandbag and the other on the Erg.
Alternatively you may sub the sandbag/dead ball for a heavy barbell.
Choose a loading that would necessitate quick singles and most likely not touch and go.