CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

5 BB romanian DL

10 Glute Bridge With Pause

30sec Plank

STRENGTH

In a 15min window complete following:

Deadlift

Build up to a moderate-heavy set of 5 with perfect form

Soft, controlled touch-and-go.

*Aiming for slightly greater than last week

Soft, controlled touch-and-go

CONDITIONING

Rx

AMRAP 12mins

2 rounds:

50ft Dual DB Farmers Walking Lunge*

12 HSPU (or 12 Push up)

8 Dual DB Power Cleans

into

2 rounds:

50ft Dual DB Farmers Walking Lunge*

6 Strict HSPU (or Pike HSPU on Box or DB Push Press)

8 Dual DB Power Cleans

*If limited by floor space complete 16 DB Lunges instead of 50ft.

Advanced/Elite

AMRAP 12mins

2 rounds:

50ft Dual DB Farmers Walking Lunge*

16 HSPU

8 Dual DB Power Cleans

into

2 rounds:

50ft Dual DB Farmers Walking Lunge*

12 Wall Facing HSPU

8 Dual DB Power Cleans

*If limited by floor space complete 16 DB Lunges instead of 50ft.

16min cap

Notes:

In the 12-minute AMRAP, Manage your fatigue from the Dual DB Farmers Walking Lunge and DB Power Cleans to conserve energy for larger sets of Handstand Push-Ups (HSPU).

Consider pushing the tempo on the DBs while breaking HSPUs early and often, or opt for a steady but unbroken pace.

Note that every two rounds, the HSPU variation shifts from kipping to strict.