CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
8 Glute Bridges with pause
8 Hammy Bridges with pause
8 Frog Bridges with pause
2min Hip flow
6 Air Squats with 2 pulses in bottom
STRENGTH
Back Squat (4×5 @ 8.5RPE
)
Increase slightly on last week
METCON
Metcon (No Measure)
Rx
On the 3min for 18min
12 TTB
10 Thrusters 40/30kg
Max reps Wall Walks till the 2min
Rest till the 3min
Scaled
On the 3min for 18min
10 Kipping Leg Raises to eye level
8 Thrusters 40/25kg
Max reps half-range Wall Walks till the 2min
Rest till the 3min
Rx+
On the 3min for 18min
15 TTB
10 Thrusters 50/35kg
Max reps Wall Walks till the 2min
Rest till the 3min
Notes:
The goal of this workout is to practice holding consistent sets on the TTB and Thrusters (ideally unbroken) and then in remaining time accumulate Wall Walks under high heart rate. Select a version of the workout that allows you to always have at least 30-60sec on the Wall Walks each round