CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds:
2 Lunge Flow per side
20/20/20sec 3 Position Plank (middle & each side)
10 Russian KB Swings
STRENGTH
In a 15min window complete following
Floating Deadlift
3×8 reps @6/7/8RPE
*Keep weight 1 inch off floor between reps.
Focus on quality position with the RPE starting low and increasing slightly for each set.
METCON
Rx
4 rounds for time:
250m Row/500m Bike Erg /200m Run
12 Hang Power Clean @60/40kg
250m Row/500m Bike Erg/200m Run
15 Box Jump Step Down 24/20″
Cap 17min
RX+
4 rounds for time:
250m Row/500m Bike Erg /200m Run
12 Hang Power Clean @70/45kg
250m Row/500m Bike Erg /200m Run
15 Box Jump overs 24/20″
Cap 17min
Notes:
For a scaled version of this workout reduce load and allow step ups instead of box jumps.
This “for time” workout is very posterior focused so avoid relying on just the “back” for these movements.
Keep tall on the rower and utilise the legs aim to row at the same pace each round.
Across a 250m effort there is little difference between 1:40 and 1:50 cadence, so row within yourself and aim to transition quickly with larger sets or unbroken efforts on BB/box.