CrossFit Geo – XFIT

Warm Up

WARM UP

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

200m Run/Row/Ski/Bike

2 Rounds

10 Banded Goodmornings

10 Slow Deadbug

Move to Movement Specific Warm Up

Empty Barbell Deadlift Technique

STRENGTH

Deadlift

In a 16min Window Complete following

A]

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.

METCON

End of the rope (AMRAP – Reps)

“30min Rolling Clock, For max total reps”

On the 90sec for 2 rounds (6min total)

1. Max Reps Strict Hand Stand Push Ups > Kipping

2. Max Reps GHD Sit-ups > Toe To Bar > V-up

Rest 2mins

AMRAP 6min

12 Pistols (6R, then 6L) > Weighted Reverse Lunge

2/1 Legless Rope Climbs > Rope Climb > 12 Chest to Bar

Rest 2mins and Repeat both AMRAPs

Time Conscious Option 2

“21min Rolling Clock, For max total reps”

On the 90sec for 3 rounds (9min total)

1. Max Reps Strict Hand Stand Push Ups > Kipping

2. Max Reps GHD Sit-ups > Toe To Bar > V-up

Rest 3mins

AMRAP 9min

12 Pistols (6R, then 6L) > Weighted Reverse Lunge

2/1 Legless Rope Climbs > Rope Climb > 12 Chest to Bar