CrossFit Geo – XFIT
WARM UP
200m Run/Row/Bike/Ski
2 rounds
10 Alternating Slow Pause Cossack Squats
10 W-vs
5-10 Slow tempo OH Squat with dowel/BB
Complete some short Erg efforts between barbell warm up sets
STRENGTH
On the 2min for 8min
1 Power Snatch + 1 Snatch
*Complete all sets @7RPE aim for perfect reps across all sets. De-load Week.
CONDITIONING
Scaled
For time
200-300-400-500-600m Row/Ski (Bike erg x2 each distance)
10 Ring Row
10 KB reverse Lunge
Cap 18mins
Rx
For time
200-300-400-500-600m Row/Ski (Bike erg x2 each distance)
10 Pull Ups
10 Single DB Box Step Ups 22.5/15kg
24/20inch each round
Cap 18mins
Advanced/Elite
For time
200-300-400-500-600m Ski Erg
10 CTB
10 Dual DB Box Step Ups 22.5/15kg
24/20inch each round
Cap 18mins
Notes:
Alternative run option is 2 rounds 200m run into 3 rounds 400m run.
Choose a level/load that has you completing the Gymnastics and Step ups close to unbroken for most rounds.