CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

10 PVC Pass Throughs

10 S-Waves

10 Scap Pull Ups

10 Banded Pull Aparts

8/8 Half Kneeling Bottoms Up KB Press

STRENGTH

In a 15min window complete following:

A1)

Strict Chin-up

Choose from one of the following rep schemes. Super-setting with A2 and resting 90sec-2mins between sets

If max is less than 6:

5×1-3reps or negatives (aiming for 10-15sec lower)

If max is approx. 7:

5,4,3,2,1

If max is approx. 9:

6,5,4,3,2

If max is approx. 12:

8,7,6,5,4

If max is approx. 16:

12,10,8,6,4

If max is approx. 20:

14,12,10, 8

*All reps should be smooth and can comfortably do the numbers with 2-3 reps left in the tank. Next week we will be looking to add one rep per set

A2)

Alternating DB Z Press

3×16 @ 8RPE (total of 8 reps per side)

CONDITIONING

Rx

Every 2mins for 20mins

40sec Bike/Row/Ski 8RPE

1:20min window complete following alternating between 1&2

1) 5-10 Strict or Kipping HSPU or 3-5 Wall Walks

2) 15 Russian KB Swings 24/32kg

Notes:

Today’s workout consists of a high-power erg effort every 2min followed by an “active recovery” exercise to be completed in between.

The Handstand Push-ups/Wall Walks and Kettlebell Swings do not need to be performed immediately after the erg effort but can be completed at any time during the 1min 20sec window.

For larger classes, it’s recommended to partner up to share equipment.

Partners can start 1 minute behind each other, enabling both to use the same erg.