CrossFit Geo – XFIT

WARM UP

2 rounds

45sec Row/Bike

4 Thoracic Rotations

10-15 Banded Pull Aparts

10 Empty Bar Deadlifts

Deadlift (In a 16min window complete following:

Deadlift

Build to a set of 4 at 9RPE (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 between reps.

Fast Fridays 3 of 4 (Time)

Rx

For time:

45 Wall Balls 20/14lbs 10/9ft

36 Single KB Hang to Overhead 24/16kg

27 TTB

18 Power Cleans 60/40kg

11 Ring Dips (Kipping) or HSPU

Cap 12mins

Advanced/Elite

For time:

45 Wall Balls 20/14lbs 10/9ft

36 Single KB Hang to Overhead 32/24kg

27 TTB

18 Power Cleans 70/45kg

9 Ring Muscle Ups

Cap 12mins
Notes:

Week 3 Fast Friday will see a sprint chipper. Aim to create a rep strategy before starting the workout.