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 following:

A1)

Strict Chin-up

Choose from one of the following rep schemes. Super-setting with A2 and resting 90sec-2mins between sets

If max is less than 6

5×1-3reps or negatives (aiming for 10-15sec lower)

If max is approx 7:

5,4,3,4,3,2

If max is approx 9:

6,5,4,5,4,3

If max is approx 12:

8,7,6,7,6,5

If max is approx 16:

11,9,7,9,7,5

If max is approx 20:

13,11,9,11,9,7

*This is a increase on last week by 1 rep per set. Next week we will be looking to add one rep per set

A2)

Alternating DB Z Press

3×16 @ 9RPE (total of 8 reps per side)

CONDITIONING

Rx

Every 3mins for 21mins

90sec Bike/Row/Ski 8.5RPE

90sec window complete 3 Push Press @ moderate-heavy (you may build over the 7 sets)

Notes:

Today’s workout builds upon last week’s theme, extending the duration on the erg.

The active recovery segment will provide athletes with an opportunity for weightlifting exposure under fatigue.