CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run/Row/Bike/Ski

10 Barbell Good Mornings

5 Back Squats with slow eccentric and explosive concentric phase

20 seconds per side Dynamic Couch Stretch with overhead reach

Back Squat (In an 18min window, complete:
Warm up sets (6min)
Working sets (10min)
Pack up weights (2min))

Tempo Back Squat

4x5reps @8RPE

*Complete with a 2sec eccentric (lowering phase) and a explosive concentric phase. These reps should be positionally perfect with good speed through all reps on the way up.

CONDITIONING

Rx

4 rounds

400m Run or 500m Row

12 HSPU (or Box SHSPU or DB Push Press)

16 Deadlift 80/55kg

Advanced: 12 SHSPU, DL 100/70kg

Cap 18mins

Notes:

Wednesday’s workout is a simple triplet of running, barbell work, and gymnastics.

Advanced athletes have the option to scale up kipping HSPU to strict HSPU.

If athletes choose to perform strict HSPU but will lose intensity due to their capacity, they should reduce the reps slightly to complete them as strict. Alternatively, they can perform 2-6 reps strict and the rest kipping.