CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Lunge Flow + Dive Bomber P/Side
1-2 Rounds
10 Banded Good Mornings
10 Slow Dead Bug
Move to Movement Specific Warm Up
Empty Barbell Deadlift Technique
STRENGTH
Deadlift (3 x 9 )
In a 16min Window Complete following:
Deadlift Complex
3 sets of the following 9-rep complex:
3 reps with reset each rep
3 reps with SILENT TnG (feather touch)
3 reps with wod-style TnG
Complete 3 sets at slightly greater than last week if moving well. Technique must be perfect. Final week of increased load.
METCON
Double or Nothin’ (No Measure)
RX
On the 4min for 24min (6 rounds)
6-12 Chest To Bar
8-12 Thrusters @45/30kg
Max Double Unders untilthe 2min
2min Rest
*Scale C2B > Pull Up > Jump P/Up > Ring Row
*Scale reps/load to allow at least 30-45secs of Double Unders each round. CTB and Thrusters should be able to be done in 1-2 sets every round with no more than 10sec rest between sets.
Advanced Option
On the 4min for 24min (6 rounds)
15 Chest To Bar
15 Thrusters @45/30kg
Max Double Unders until the 2min
2min Rest