CrossFit Geo – XFIT
WARM UP
2 rounds
200m Run/Row/Ski/Bike
20-30 sec Dead hang or Lat/pec stretch
5-10 Push ups
Aim to complete 2 warm up sets of below progressions before starting 9min clock
GYMNASTICS
On a 9mins clock complete following
Scaled
3 sets of:
1min Max Feet Elevated Ring Row or Slow Negative Pull Ups
2min to accumulate 10-20 Push ups
*Use a deficit for more challenge
Rx
3 sets of:
1min Max Strict CTB or Chest to Ring
2min to accumulate 10-20 Strict Box/Parallette Dips
Advanced/Elite
3 sets of:
1min Max Legless RC (Scale to strict negatives or sled pulls if needed)
2min to accumulate 10-20 Strict Dips
CONDITIONING
2sets of AMRAP 10mins with 3mins rest
*Performed as 30sec work 30sec Rest
During each 10min AMRAP
0-5mins choose a mixed modal weakness movement for example:
– Burpee over bar, Wall Ball, Shuttle Run, Double Unders
5-10mins choose a erg that you need work on
– Echo Bike, Row, Ski, Bike erg
Notes:
This is a choose your own adventure Aerobic Hit session.
Goal ideally is to choose weakness movements and aim for hard repeatable efforts gaining training volume on them.
For a larger class stagger half the group to start on ergs and finish on mixed modal movements.