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

Bench Press (In a 16min window complete following working sets, preceded by 2-3 small warmup sets)

A1)

Bench Press

2×6@8RPE (at least 2 perfect reps left in the tank)

1×8@5% less than set of 6

1×10@5% less than set of 8

or Gymnastics Option

Strict Dips on either Rings/P-Bars or Boxes

Weighted if possible

4×6-12 across

If 6 is too difficult, perform deficit Push-ups or use a band for assistance

A2)

Dumbell Bulgarian Split Squat

3x16reps @8RPE (8reps per side)

***Next week and the week after we will be keeping the loads the same and adding one more rep per set. Please make sure to record weights each week.

CONDITIONING

Rx:

Partner Workout

For time (shared anyhow):

60/40 Cal Bike/Row/Ski

30 Sandbag/Dead ball Cleans or Dual DB Power Cleans @mod-heavy

800m Run *together

30 Sandbag/Dead ball Cleans or Dual DB Power Cleans @mod-heavy

60/40 Cal Bike/Row/Ski

Cap 20mins

Elite/Advanced: add 4 Rope Climbs or 12 Bar Muscle Ups before and after the run

Notes:

Today’s partner workout features exposure to odd implements, including Sandbag/Deadball Cleans, with an advanced option incorporating Rope Climbs.

Pair up with someone of similar ability to share the same sandbag/Dead ball or can use differently loaded implements as needed.

If equipment is limited or the sandbags/Dead balls are too heavy, consider completing a dual Dumbbell Power Clean as an alternative.