CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

10 PVC Pass Throughs

5-10 Push Ups with Scap protraction at top

6/6 Half kneeling plate overhead side bends

**Plate should be very light

12 Alternating Plate Reverse Lunge

STRENGTH

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

A1):

Bench Press

3×8 @8.5-9RPE

*Use the same weight as last week for one extra rep per set.

or Gymnastics Option

Strict Dips on either Rings/P-Bars or Boxes

Weighted if possible

4x8reps @8.5-9RPE

*Look to increase load from last block or progress Box Dips to P-Bar or P-Bar to Ring Dips.

A2)

DB Front Foot Elevated Reverse Lunges

3×10 Alternating @9RPE

*Final week of increasing RPE. Elevate front foot with a 20kg plate

CONDITIONING

Rx:

Partner workout, share anyhow

AMRAP 20mins

160 Double Unders

60 Wall Balls

12 Dual Dumbell Complex 22.5/15kg

Dumbell Complex:

4 Renegade Row (2 rows per side alternating)

3 Push Ups on DBs

2 Ground to Overhead

Notes:

For today’s partner workout, pair up with someone of similar ability who will use the same weight dumbbells to ensure enough equipment is available.

If the Rx weight feels easy, scale up to a more challenging load—this doesn’t need to be the typical elite load of 32.5/22.5kg but should be appropriate for you.

The complex is completed as: right arm/left arm/right arm/left arm row, 3 chest to floor push ups, and 2 ground to overhead, which can be completed as a snatch or clean and jerk.