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

3×7 @8.5RPE

*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

4x7reps @8.5RPE

*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 @8.5RPE

*Next week will be increased RPE. Elevate front foot with a 20kg plate

CONDITIONING

Rx:

Every 3mins for 24mins alternating between 1&2

1)

200m Run

9 Single DB Devils Press 22.5/15kg (Advanced: 32.5/22.5kg)

2)

3 rounds

3 Wall Walks (Advanced: 6 Strict HSPU)

12 Single DB Box Step Ups 22.5/15kg (Advanced: 32.5/22.5kg)

Notes:

Today’s mixed-modal workout is in the format of 2min work, 1min rest for 6 alternating intervals. Scale the progression, load, or reps to ensure you can keep moving for the whole 2min.

On the AMRAP, each interval, pick up from where you left off on previous interval.