CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

1 round

10-15 Banded Pull Aparts

10 Shoulder Pass Throughs with band

5 Muscle Cleans

5 BB Strict Presses with slow eccentric to full grip front rack

5 Pause Jerk Dips

Strength

In a 15min window complete the following:

A1)

3 sets of following complex @ 80% last weeks top set

1 Power Clean + 3 TnG Push Press

A2)

Strict CTB Pull Ups

3×3-5 reps @ 7RPE

*These are to be performed as chest-to-bar. Use a band if needed to ensure the chest touches.

If you do not yet have Strict Pull-ups, perform 3 sets of 3 negatives with a 15-second rest between reps OR 3 Partner-assisted Strict Pull-ups with the partner pushing on your back.

**De-load Week

CONDITIONING

Rx

EMOM 16min for max reps around 8RPE

1) Cal Bike/Row/Ski

2) BMU (Scale to a BMU progression or CTB/Pull Up)

3) Single DB Box Step Ups 32.5/22.5kg

4) Rest

Notes:

Today’s workout is an EMOM for reps.

Since this is a de-load week, aim to approach the workout at an RPE of 8, maintaining consistent effort and fatigue across each movement with a fairly even total rep count every round.

If you don’t yet have bar muscle-ups, use this opportunity to work on progressions such as banded or jumping bar muscle-ups.

Alternatively, you can scale to chest-to-bar or regular pull-ups.

For larger classes, stagger the start by a minute or start on different stations.