CrossFit Geo – XFIT

Warm Up

2 rounds

4 Spiderman Lunge with Thoracic Rotation

10 BB Romanian Deadlift

12 BB Reverse Lunge

20sec Hollow Hold

10 Kip Swing

Deadlift (In a 20min window, complete:
Warm up sets (6min)
Working sets (10-12min)
Pack up weights (1-2min))

Deadlift (soft TnG)

1×8@same load as last week (should be roughly 8RPE. If you were super sore last week, reduce load)

1×10@5% less than set of 8

1×12@5% less than set of 10

1×14@5% less than set of 12

*Should be same loads as last week and adding one more rep per set.

**Next week we add a rep per set again. Please make sure to record weights each week.

CONDITIONING

Rx

AMRAP 20mins

Partner workout

2000m Bike Erg or 1000m Row/Ski (Echo 60/50 Cal) *Shared

18 Sync Alt DB Hang Snatch @22.5/15kg

18 Burpee Pull Ups *Shared

Advanced/Elite

AMRAP 20mins

Partner workout

2000m Bike Erg or 1000m Row/Ski *Shared

16 Dual KB Hang to Overhead @24/16kg *Shared

16 Burpee Bar Muscle Up *Shared

*All exercises are shared anyhow for Advanced/Elite

Notes:

For today’s partner workout, aim to pair up with someone of similar ability.

In the Rx version, you’ll share efforts on the Bike Erg and Burpee Pull-Ups, with the DB Hang Snatch performed in synchronization.

For the elite version, we introduce the challenge of Burpee Bar Muscle-Ups and Dual KB Hang to Overhead. These movements are more complex and present a greater challenge compared to the Rx version.

All reps in the elite version are shared between partners.