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 an 18min window, complete:
Warm up sets (6min)
Working sets (10min)
Pack up weights (2min))

Deadlift

3×6 @8RPE

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

CONDITIONING

Rx

Every every 5mins for 20mins

400m Run or 30/24cal Row/Ski/Bike Erg

15 TTB

Max HSPU till the 4min mark

Advanced/Elite: 20 TTB, Max Strict HSPU

Notes:

Today’s workout will feature a buy-in each round followed by a max effort in the remaining time of handstand push-ups (HSPU).

Take this as an opportunity to focus on the skill and accumulate reps of the full movement.

For the advanced athletes, there will be a larger buy-in of toes-to-bar (TTB), and the HSPUs will be performed as a strict progression.