CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

4 Spiderman lunge with Thoracic Rotation

5-10 Push Ups

10 Empty Bar Romanian Deadlift

10 Push Press with Pause in dip and overhead

10 Full Girp slow tempo Front Squats

*Before starting the workout spend 10mins warming up to a moderate load of the final complex.

CONDITIONING

Rolling clock 34mins

Partner workout, Share anyhow

AMRAP 24mins

50/40 Cal Row/Bike/Ski

35 Power Cleans Rx 60/40kg Advanced 70/45kg

20 Burpee Over Bar

30 Shoulder to Overhead

20 Burpee Over Bar

25 Front Squats

20 Burpee Over Bar

*at the 12:00, both athletes stop and complete a 400m Run, together

Immediately following

24:00-34:00

Find a heavy 2024 Torian Complex

3 TNG Cleans

2 Front Squats

1 Jerk

Notes:

Today’s workout consists of a partner AMRAP followed by a max lift.

Aim to partner up with someone of equal ability to share equipment wherever possible.

Following the conditioning piece, there will be a 12-minute window to find a heavy complex.

This complex has been programmed for the Torian Pro in the team division. While we aim for a heavy lift, prioritize moving well and safely throughout the complex.