CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

10 PVC Pass Throughs

10 S-Waves

10 Scap Pull Ups

10 Banded Pull Aparts

8/8 Half Kneeling Bottoms Up KB Press

STRENGTH

In a 15min window complete the following:

A1)

Strict Press

3×8 @ 8.5-9RPE across

*Use the same weight as last week for one extra rep per set.

A2)

Weighted Strict Pull-ups

3×5-8 @ 8.5-9RPE across

*Same weight as last week for one extra rep per set.

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

*Take the strict press from the floor to keep the rig space free for weighted pull-ups

CONDITIONING

Rx

Rolling clock 21mins

In the format of 2x9min with 3mins rest between.

EMOM 9min

1) Cal Bike/Row/Ski

2) 15 Box Jump Step Down 24/20inch

3) 15 KB Swings 32/24kg

Rest 3min between blocks

Notes:

Today’s workout is structured in a rolling clock format of 21 minutes, divided into two 9 minute EMOM blocks with a 3 minute rest in between.

The score is the total completed calories over both 9 minute EMOMs.

Athletes can complete the following work however they like as long as it is finished within the minute. For large classes, stagger start athletes on different minutes of the EMOM.