CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

10 Kip Swings

6/6 Half kneeling plate overhead side bends

( https://youtube.com/shorts/X6yXSgeYBQo?si=uXf4TS6V8qOSNGeb )

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

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 6min

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

Every 5mins for 20mins

30/24 Cal Bike/Row/Ski

60 Double Unders

15 KB Swings 24/16kg

10 Burpees (Advanced 1-2 Rope Climbs)

4min cap per round

Notes:

For advanced athletes we have the chance to practice rope climbs under fatigue.

Aim to be efficient and smooth on each rep.

To accommodate a large class and limited equipment, stagger the start for two groups by 2 minutes.

This ensures enough time for Group One to complete the erg and use the ropes before Group Two starts or reaches the rope station.