CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run/Row/Ski/Bike

10 Scap Pull Ups

10 Kip Swing

4 Dive Bomber

4-6 Twisting bear/thoracic Rotation

Strict Press (Strict Press

)

10min to find heavy set of 3

CONDITIONING

Rx

On a 26min rolling clock

AMRAP 5min

50/40cal Bike/Row/Ski or 800m Run

Max rep “Movement 1” till the 5min

Advanced/Elite: Bar Muscle Up or Ring Muscle Up

Rx: Banded/Jumping BMU or Chest to Bar

Scaled: Toes To Bar or V-Ups

2min Rest

AMRAP 5min

50/40cal Bike/Row/Ski or 800m Run

Max rep “Movement 2” till the 5min

Advanced/Elite: Strict normal or wall facing HSPU or GHD Sit Ups

Rx: Deficit or normal Kipping HSPU

Scaled: Push Ups or Box Pike Push Up

2min Rest

AMRAP 5min

“X” reps Movement 1 (X = same number that you got in above AMRAP)

Max cal Bike/Row/Ski or Run till the 5min

2min Rest

AMRAP 5min

“X” reps Movement 2 (X = same number that you got in above AMRAP)

Max cal Bike/Row/Ski or Run till the 5min

Notes:

Today’s workout includes a self-prescribed element, allowing athletes to choose a push or pull gymnastic movement they would like to focus on.

In the first portion, athletes will complete a buy-in on the erg before moving into a max-effort window of their chosen gymnastic progression.

For the second portion, athletes will begin by repeating the same number of reps from their chosen gymnastic movement, then transition into a max-effort erg session within the same time window.