CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

6 Air Squats with a pulse in the bottom

6 Cossack Squats

10 Single Leg Hip Lift

10 Deadbugs

5 Strict Press with slow Eccentric into full grip Front Rack

*Add side lying clams or banded side steps between warm up sets.

STRENGTH

Front Squat

3×3 @ approx. 82%1RM or 8.5RPE

*Complete all working sets at approximately 82% of your 1RM or slightly heavier than last week.

If you haven’t been consistently squatting or don’t know your 1RM, aim for an 8.5RPE instead.

CONDITIONING

Rx

Partner Workout

AMRAP 24min

Max Cal Bike/Row/Ski (shared anyhow)

*Every 4min, including 00:00, both team members must complete 10 Synchro KB Swings 32/24kg and Run 200m.

If one team member returns from the run before the other, they may start working through cals before the other team member arrives back from the run.

Notes:

Aim to partner up with someone of similar ability and fitness level for today’s workout. While there’s no requirement to evenly split the effort on the erg, both partners will perform the kettlebell swings and the run together. The goal is to share the overall fatigue between teammates.