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:

6,5,4,3,2

If max is approx 9:

7,6,5,4,3

If max is approx 12:

9,8,7,6,5

If max is approx 16:

13,11,9,7,5

If max is approx 20:

15,13,11, 9

*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 @ 8.5RPE (total of 8 reps per side)

CONDITIONING

Rx

Every 2mins for 20mins

60sec Bike/Row/Ski 8.5RPE

1min window complete following alternating between 1&2

1) 3 Power Clean @ moderate (you may build over the 5 sets)

2) 6 Box Jump Step Down @ High

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, along with plyometrics.