CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

20sec Dead Hang

10 PVC Pass Throughs

5-10 Push Ups with Scapular Protraction at top

10 Russian KB Swings

STRENGTH

In a 16min window complete following working sets, preceded by 2-3 small warm up sets:

A1)

Bench Press

3×6 @8.5RPE

**We will look to increase load/RPE each week.

or Gymnastics Option

Ring Dips with pause at top and bottom

4 sets at 2 R.I.R*

*RIR=Reps in reserve, meaning that if you continued the set you could get 2 more reps before failure.

Scale to dips on bars/DBs or Deficit Push-ups as needed

A2)

Romanian Deadlift

3×8 @ 8 RPE

Complete with a 2sec eccentric

*Focus on shape and keeping tension through glutes and hamstrings

CONDITIONING

Rx:

AMRAP 15min

16 Box Jump Step Down 24/20inch

2 Wall Walks

14 DB Snatch @22.5/15kg

2 Wall Walks

12 Single DB OH Lunge @22.5/15kg

2 Wall Walks

Notes:

15min AMRAP with frequent, small sets off Wall Walks.

This workout will be very demanding on shoulder stamina.

Focus on movement efficiency and quality to avoid muscular failure later in the workout