CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

5 BB romanian DL

10 Glute Bridge With Pause

30sec Plank

Deadlift (1×5 )

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

Soft, controlled touch-and-go.

CONDITIONING

Rx

For time:

80 Double Unders buy-in

then

14-12-10-8-6

HSPU or Dual DB Push Press

Deadlifts 90/60kg

CTB

then

80 Double Unders cash-out

Advanced/Elite

For time:

120 Double Unders buy-in

then

18-16-14-12-10

HSPU

Deadlifts 90/60kg

CTB

then

120 Double Unders cash-out

16min cap

Notes:

Strive for efficiency during the double under buy-in to conserve grip and shoulder strength for the following movements.

This may involve breaking the reps into quick sets.

Focus on swift transitions between Handstand Push-Ups (HSPU), Deadlifts, and Chest-to-Bar Pull-Ups (CTB).

Strategically break up movements to prevent breakdown of form in the later rounds.