CrossFit Geo – XFIT

Warm Up

1 round

10/10 Single Leg Glute Bridge

4 Spiderman Lunges with Thoracic Rotation

10 BB Good Mornings

6 Slow Eccentric Back Squats

Back Squat (In an 15min window, complete:
Warm up sets (6min)
Working sets (7min)
Pack up weights (2min))

Back Squat Complex

3×6 @ 7RPE

*Complete with a 2-second eccentric (lowering phase) and an explosive concentric phase.

These reps should be positionally perfect with good speed through all reps on the way up.

**De-load Week

CONDITIONING

Rx

On the 4mins for 16mins

400m Run

Scaled: 6 Wall walks

Rx: 15-25 HSPU or Strict HSPU

Advanced: 50-100ft HS Walk

Notes:

Today is an opportunity for athletes to practice their inverted gymnastic skills.

Some athletes may choose to stick to wall walks each round and focus on intensity during the run. Otherwise, encourage participants to practice a progression they want to improve on.

Pace the run to allow for focused work on your gymnastic progression.