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

3×7 @ 8.5RPE across

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

A2)

Weighted Strict Pull-ups

3×4-7 @ 8.5RPE 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 for 22mins

EMOM 6mins

1) 200m Run

2) Max cal Bike/Row/Ski

2min rest

AMRAP 6mins

9 Deadlift @60/40kg

6 Hang Clean

3 Thruster

2min rest

EMOM 6mins

1) 200m Run

2) Max cal Bike/Row/Ski

Notes:

Tuesday’s workouts involve a mix of monostructural intervald and mixed mored intervals.

Today’s workout is scored by your total calories across all intervals plus the total reps of the middle AMRAP.

Pace the 200m run to finish within the minute window to allow for a good effort on each minute erg window.

Scale the run distance as needed to fit within the minute.

For a large class, stagger half the group to start on the run and the other half to start on the minute erg window.