CrossFit Geo – XFIT
WARM UP
2 Rounds
200m Run
1 Lunge Flow Per Side
4 Thoracic Bridge
10 Russian Kettlebell Swing
METCON
Metcon (No Measure)
For total time
30/24cal Row/Bike/Ski or 400m Run
18 Burpee Box Jump Overs
24 DB Snatch
2min Rest
16 Burpee Box Jump Overs
30/24cal Row/Bike/Ski or 400m Run
22 DB Snatch
2min Rest
20 DB Snatch
14 Burpee Box Jump Overs
30/24cal Row/Bike/Ski or 400m Run
RX= 24/20″ 22.5/15kg
RX+ = 30/24″ 32.5/22.5kg and 18-16-14 on the DB
*Time Cap 22min
Intent: This workout is designed with the intent of each segment ideally taking 4-6min to complete. Choose the Rx+ version if you are confident you can comfortably complete the RX version around in 4min or less for each segment. The intended stimulus for the workout is high-intensity conditioning at a reasonably fast pace
GYMNASTICS
Metcon (No Measure)
GYMNASTICS
10-15min Window for Handstand Walking Progressions
1) Wall Facing Shoulder Taps or palm lifts
*Learning to shift weight between arms to allow opposite arm to move
2) Floating Handstand kick up to Wall
*Aim to balance in a handstand before touching wall
3) 1-2 Steps to Wall
*Put the two progressions together, kick up only slightly further away from the wall. Aim to find balance and walk a couple steps before touching the wall.
4) Partner spotted hs Walk on floor.
*Coach led progressions, spending a few minutes on each
or
Rx+
Every 90secs for 12mins
25-50ft HS Walk