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 @ 8.5RPE

1 Power Clean + 4 TnG Push Press

A2)

Strict CTB Pull Ups

3×3-5 reps @ 8.5RPE

*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 19mins

AMRAP 6min

2-4-6-8…

Power Clean Rx 60/40kg Advanced: 75/50kg

Shoulder to Overhead

Bar Facing Burpees

Rest 4min

AMRAP 9min

20/16cal Row/Bike/Ski

16 Deadlift @ 100/70kg

20 TTB

*Two separate scores for the workout.

Notes:

Today’s workout consists of two separately scored workouts with a 4-minute rest in between.

The first workout is a shorter, high-intensity triplet involving barbell cycling and burpees over the bar. Despite the faster pace, ensure all reps are consistent and performed with good form.

The second workout transitions into a longer, more aerobic triplet.

The 4-minute rest should allow for adjustments to the class layout.

If ergs are limited, have half the class start with deadlifts or substitute the erg for a 200m run.

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