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 40sec for 8min

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

For time

Partner Workout, Share and complete anyhow

6000m Bike Erg or 3000m Row/Ski

2400m Run

*Only one person working at a time, partition distance anyhow between you and your partner,.

Example:

6 Rounds

1000m Bike or 500m Row (shared, 500/250m each)

400m Run (shared, 200m each)

Cap 26min

Notes:

For a large class or limited equipment options, have half the class start on conditioning first and then complete strength/gymnastics second.