CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

10 Kip Swings

6/6 Half kneeling plate overhead side bends

10 Snap to Hollow on floor

10 Russian KB Swings

STRENGTH

**Choose between gymnastics option or barbell/DB option

Barbell/DB Strength Option

3 rounds:

10-16 Dual DB Alternating Z-Press

Rest 60-90sec

6 Romanian Deadlifts @ moderate

Rest 60-90sec

*Complete all sets slightly heavier than last week.

Gymnastics Option:

3 rounds:

6 Snap to Hollow with pause at top

6 Snap to Arch with pause at top

10 Tight Kip Swings

then

On the 30sec for 7min

1 quality set of TTB

If you are still working on getting full range TTB, use this as an opportunity to go for height utilising small sets, rather than trying to go for lots of reps.

CONDITIONING

On the 6min for 24mins

200m Run + 15 Wall Balls

into

Max Rounds till the 4min mark of:

16 V-ups

12 Single KB Box Step Ups

8 Push Ups or Ring Dips

*Continue each round from were you stopped, score is total reps.

Notes:

At the beginning of each 6-minute interval, athletes will perform a 200m run and 15 wall balls.

They will then proceed to the subsequent AMRAP until the 4-minute mark, with a 2-minute rest between rounds.

Each time they return to the AMRAP they will continue from were they left.