CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds:

10 Goblet Squats with pulse

10/10 Single Leg Hip Lift

10 Deadbugs

Spend 1-2mins Opening front rack with empty bar, include a few full grip front squats

STRENGTH

In a 20min Window Complete following

A1]

Front Squat (“light” day)

1×2 @90% of Mondays set of 2

1×3 @90% of Mondays set of 3

1×4 @90% of Mondays set of 4

A2]

1-2 mins Skill Practice Handstand Walking

1) Partner spotted HS hold or Wall Facing Hold

*Kick to HS on open floor have a partner catch your legs and adjust your balance to find ideal position.

2) Partner spotted Palm lifts or Palm lift against wall

*Same as above. Once in ideal position begin practicing shifting weight between hands to allow opposite hand to come off floor.

3) Partner guided HS walk

*Same as above. Partner will allow you to start moving forward slowly well you alternate weight shift/palm lift.

4) Accumualte quality 25ft increments or practice pirouette

*As you are warming up and building in sets of 2 for front squat, superset HS hold attempts. Aim for around 5 sets of 1-2mins HS practice between sets.

METCON

Metcon (No Measure)

AMRAP 18mins

Partner Workout, Share Anyhow

40 Box Jump Step Down @24/20″

60 Wall Balls

80 V-Ups

100 Dumbbell Snatch @22.5/15kg

Notes:

Fun partner workout for Thursday. Tag in and out, sharing reps as you like. Most movements are de loaded to give us a break from the barbell cycling and sport-style conditioning this week.