CrossFit Geo – XFIT

WARM UP

2 rounds

200m Run/Row/Ski/Bike

10 Alternating Curtsey Lungs

10 Slow tempo Dead bug

10/10 Fire Hydrant (Glute med exercise)

Back Rack Lunge (Lunge Complex

Back Rack lunges

Three times through the complex = 1 set
1 Forward Lunge per leg
1 Reverse Lunge per leg

(12 lunges total in one set)

)

*** Perform 3 sets at 8RPE across, each week we will look to increase load

CONDITIONING

Rolling clock 24mins

5mins in the format of 40sec on 20sec off

Max Cal Bike/Row/Ski

into

Within 5mins for load/quality

40m Farmers or Sandbag/Dead ball Chest Carry @Heavy

10-15 Pause DB Bench Press

*rest as needed

into

4mins in the format of 30sec on 30sec off

Max Cal Bike/Row/Ski

into

Within 4mins for load/quality

40m Farmers or Sandbag/Dead ball Chest Carry @Heavy

10-15 Pause DB Bench Press

into

AMRAP 3mins in the format of 20sec on 40sec off

Max Cal Bike/Row/Ski

into

3mins for load/quality

40m Farmers or Sandbag/Dead ball Chest Carry @Heavy

10-15 Pause DB Bench Press

Notes:

Todays workout has intervals decreasing in duration and increasing in intensity.

The pace in which we complete the 40second efforts should be different to the pace for the 20sec efforts.

Between these efforts we will perform carries and bench press as active recovery.

Focus your intensity on the erg work.

For large a class start half on ergs and half on carries.