CrossFit Geo – XFIT

Warm Up

2 rounds

4 Spiderman Lunges with Thoracic Rotation

10 BB Good Mornings

6 Slow Eccentric Back Squats

10/10 Single Leg Hip Lifts

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

Back Squat Complex

3×6 @ 8RPE

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

**We will look to increase load/RPE each week.

CONDITIONING

Rx

4 rounds for time:

400m Run

5 Wall Walks

4 Sandbag Over Shoulder Cleans 70/45kg or 4 Barbell Cleans 80/55kg

Cap 16mins

Advanced/Elite

4 rounds for time:

400m Run

25ft HS Walk

4 Sandbag Over Shoulder Cleans 70/45kg or 4 Barbell Cleans 80/55kg

Cap 16min

Notes:

Today’s workout will include sandbag/dead ball cleans. For classes with equipment limitations, barbell cleans are also an option.

Due to the low rep scheme, we recommend choosing a heavy load that requires setting up for each rep and possibly completing singles.

If some athletes are not ready for heavy Sandbag, the coach may prescribe a higher rep range at a lower weight if appropriate.

Advanced athletes will also face the challenge of handstand walking under fatigue.