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 Press

3×6 @ 8RPE

(At least 2-3 solid reps left in the tank with perfect form)

We will look to keep loads the same and add 1 rep per set per week

A2)

Weighted Strict Pull-ups

3×3-6 @ 8RPE

(At least 2 solid reps left in the tank with perfect form)

We will look to keep loads the same and add 1 rep per set per week

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 for 20mins

4min Window

Max Cal Bike/Row/Ski

Rest 1min

AMRAP 4min

8 Burpee over DB

16 DB Snatch 22.5/15kg

40 Double Unders

Rest 1min

Notes:

Today’s workout is a continuation of last block’s theme of increasing duration erg efforts.

This week, we’ll be blending simple CrossFit-style AMRAPs with our erg efforts.

For larger classes, divide the group in half, with one half starting on the erg and the other on the AMRAP.

The 1min rest window will allow for a smooth change over.