CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

10 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 @ 8RPE

1 Power Clean + 4 TnG Push Press

A2)

Strict CTB Pull Ups

3×3-5 reps @ 8RPE

*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.

CONDITIONING

Rx

Rolling clock 20min

AMRAP 8min

50 Double Unders

15 TTB

9 Thrusters 50/35kg

Rest 4min

AMRAP 8min

18/15 Cal Bike/Row/Ski

12 Dual DB Box Step Ups 22.5/15kg

*Advanced/Elite add 8 BMU

*Two separate scores for the workout.

Notes:

Today’s workout will consist of a 20-minute rolling clock with two 8-minute AMRAPs and 4 minutes of rest in between.

Coach may choose to reduce the rest period to 2-3min if they need to ensure class finishes on time.

The AMRAPs are two separately scored workouts, so aim to pace the first one to allow for strong performance in the second.

For a large class, divide the room in half and have half start on the second AMRAP.