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

Push Press (In a 12min window complete the following:)

A) STRENGTH TEST: 3RM Push Press

Warm up sets:

On the 90sec for 5sets (7:30)

3 Push Press building 6RPE -8RPE

+ 1-2 Strict Pull Ups (warm up)

then in remaining time till 12min mark

Find a 3RM

Weighted Pull-ups (In the 12-19 min Window complete:)

B) STRENGTH TEST: 3RM Weighted Strict Pull Up (Advanced: 3RM CTB)

Warm up sets:

Aim to complete some warm up sets during the Push Press test.

You have until 18min mark to find:

3RM Weighted Strict Pull Up/Chest to Bar

CONDITIONING

Rx

Rolling clock 19mins

AMRAP 7min

5 Bar Muscle Ups

7 Hang Power Clean 60/40kg

9 Box Jump Overs 24/20inch

Scaled: Pull Ups Advanced: RMU, 70/45kg, 30/24″

Rest 4min

AMRAP 8min

15cal Bike/Row/Ski (or 200m Run)

5-10-15-20..

Deadlift 100/70kg

*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, gymnastics, and box jump overs.

Despite the faster pace, ensure all reps are consistent and performed with good form.

The second workout transitions into a slightly longer couplet that will heavily challenge the posterior chain. The 4-minute rest allows for adjustments to the class layout. If ergs are limited, substitute the erg for a 200m run.

Alternatively, you can start half the class on the second AMRAP, which means they will start at different times when swapping, but the class will still finish together.