CrossFit Geo – XFIT

WARM UP

2 rounds

45sec Row/Bike

4 Thoracic Rotations

10-15 Banded Pull Aparts

10 Empty Bar Deadlifts

‘Fast Fridays’ 2 of 4 (Time)

Rx

For time

12-11-10-9-8

Deadlift 100/70kg

Bar Facing Burpees

7min cap

Advanced/Elite

For time

12-11-10-9-8

Deadlift 120/85kg

Bar Facing Burpees

7min cap

Notes:

Before starting this workout run through a few mini rounds with less load looking at efficiency of movement with TNG Deadlift and different Burpee options for pacing. The goal for our “fast friday” is to hit push for intensity within a short timeframe. Typically these will be sub 7min time domains.
ACCESSORY

Weighted Planks

3x30sec @ heavy

Take turns with a partner. Build each set

Any extras time in class spend stretching as per coach

Deadlift (In a 16min window complete following

Deadlift
Build to a set of 4 at 8.5RPE (Slightly heavier than last week)
Reset each rep

)

*Aim to complete all sets with a reset between each rep. Still look to maintain shape and control the eccentric phase