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)

1×7@7.5RPE (definitely at least 1-2 perfect reps left in the tank.)

1×9@5% less than set of 7

1×11@5% less than set of 9

1×13@5% less than set of 11

*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

For total time:

5 rounds

3 Bar Muscle ups (Scale to Banded/Jumping BMU or 9 TTB)

10/8 Bike/Row/Ski

into

5 rounds

6 Power Snatch 50/35kg

200m Run

Cap 17mins

Advanced/Elite

For total time:

5 rounds

6 Bar Muscle ups

10/8 Echo Bike

into

5 rounds

6 Power Snatch 60/40kg

12/9 cal Ski Erg

Cap 17mins

Notes:

Today’s workout consists of two 5-round couplets. Utilize the ergs strategically to regulate heart rate, allowing for swift transitions and minimizing downtime during the workout.

Aim to complete gymnastics movements unbroken, possibly breaking up the barbell movements into quick singles if necessary.

For larger classes, consider starting half of the group on the second couplet to allow athletes to share ergs.