CrossFit Geo – XFIT

WARM UP

200m Run/Row/Bike/Ski

2 rounds

4 Kang Squats (Boot strap squats)

4 Thoracic Rotations in bottom of Squat

5 Strict Press with slow Eccentric into full grip Front Rack

5 Pulse in the bottom Front Squats with full grip

*Add side lying clams and single leg hip lift between warm up sets.

STRENGTH

16min window to warm up and complete:

Front Squat Complex

On the 2:30 for 10min

1 Pause Front Squat (3 sec) + 2 Front Squats

*Start at 77% 1RM Front Squat. You may increase the load throughout the sets, ideally finishing on greater than last week. But stay below 8.5RPE.

CONDITIONING

Rx

On the 7min for 21min (3 sets)

400m Run

6 Wall Walks

300/250m Row (Bike erg 600/500m or 200m Run)

Max reps Burpee Box Jump Over 30/24inch till 5min mark

Rest 2min

Advanced/Elite

On the 7min for 21min (3 sets)

300/250m Row/Ski (Bike erg 600/500m or 200m Run)

6 Wall Walks

300/250m Row

Max Distance HS Walk* till 5min mark

*5ft equals 1 rep

Rest 2min

Notes:

Today’s workout primarily focuses on aerobic conditioning with a dose of gymnastics.

The goal is to tackle the row/run and wall walks with considerable intensity, aiming for a minimum of 60-90 seconds on the max distance Handstand Walk/Burpee Box Jump Over.