CrossFit Geo – XFIT
WARM UP
200m Run/Row/Bike/Ski
2 rounds
10 Alternating Slow Pause Cossack Squats
10 W-vs
5-10 Slow tempo OH Squat with dowel/BB
Complete some short Erg efforts between barbell warm up sets
STRENGTH
Interval Weight Training
On the 3min for 15min
15/12cal Echo or 18/15cal Row/Bike Erg @ moderate effort (60sec cap)
2 Power Snatch + 1 Snatch
***Start at 70% 1RM PS and build to heavy.
Adjust the cal effort to make sure at a moderate pace you finish within 60sec.
Stagger start large classes by 1min.
CONDITIONING
Scaled
On the 6min for 24min
10 Single KB Reverse Lunge @light-moderate
400m Run
80-100 Single Unders
Cap 5min per round
Rx
On the 6min for 24min
10 Dual DB Farmers Lunge 22.5/15kg
40 Double Unders
400m Run
40 Double Unders
Cap 5min per round
RX+
On the 6min for 24min
10 Dual DB Farmers Step-ups 22.5/15kg
50 Double Unders
400m Run
50 Double Unders
Score is slowest round
Notes:
This workout is predominantly aerobic conditioning with lower body fatigue.
Choose a rep range/version that allows you to complete all rounds under 5mins, if you struggle with lots of rebounding swap the run for 500m Row or 1000m Bike erg.