CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

5-10 Push Ups with pause above floor

5-10 Ring Rows

5-10 Kip swings or Ring Swings

10 Snap to Hollow

10 Snap to Arch

STRENGTH

Barbell/DB Strength Option

3 rounds:

16 Alternating Back Rack Reverse Lunge @7RPE

Rest 60-90sec

8-10 Single Arm DB Row @ heavy

Rest 60-90sec

Gymnastics Option:

Option 1

Ring Muscle Up

Every 60-90seconds for 7 sets

1 unbroken set of 35-40% Max RMU

(If max is 1-3 reps, aim for 1-2 reps pr set, and rest as needed between sets)

10min cap for working sets

Option 2

3-5 sets rotating through exercises

1-2 False Grip Chest to Ring Pull up

5-8 Ring Swings

1-3 Deep Pause Ring Dips *Pause in bottom position

3 Low Ring Transitions

CONDITIONING

Rx

Every 2mins for 24mins (3 rounds)

1) 90sec Bike/Row/Ski for cals (consistent across the rounds)

2) 6 *Sandbag/Dead ball Cleans + Bear Hug/Chest Carry @heavy (or 10 DB Power Cleans + 100m Farmers Carry)

3) 400m Run

4) 6 Strict TTB + 10 DB Box Step Ups (or 1-2 Rope Climb + 10 Pistols)

Notes:

If limited equipment consider starting athletes on different stations.

The row or run segment can be completed at a comfortable pace within the 2-minute timeframe. Modify the Sandbag/Deadball reps and disstance to provide a challenging yet achielvable stimulus for the load you are using.