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

2×7@8.5RPE (at least 2 perfect reps left in the tank)

1×9@5% less than set of 6

1×11@5% less than set of 8

or Gymnastics Option

Strict Dips on either Rings/P-Bars or Boxes

Weighted if possible

4×7-13 across

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

A2)

Dumbbell Bulgarian Split Squat

3x16reps @8.5RPE (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:

For total time:

Partner Workout, Share anyhow

50/40 Cal/Bike/Row/Ski

80 Wall Balls

rest 2mins

40/32 Cal Bike/Row/Ski

40 KB Swings @32/24kg

rest 2mins

30/24 Cal Bike/Row/Ski

30 Burpee Box Jump Overs 24/20″

rest 2mins

20/16 Cal Bike/Row/Ski

6 Rope Climbs or 16 Sandbag/Dead ball Cleans or 16 Dual DB Squat Cleans @ heavy

Cap 23mins

Notes:

Today’s partner workout is structured for total time with built-in rest intervals.

Aim to maximize intensity during each segment, knowing that there will be scheduled rest periods.

This setup may facilitate a faster pace than usual.

As for the final movement, there are several options depending on the equipment available in the gym.