CrossFit Geo – XFIT

WARM UP

2 rounds:

10 Cal Row

4 Thoracic Rotations

10-15 Banded Pull Apart

10 Empty Bar Deadlifts

STRENGTH

Deadlift IWT

EMOM 9min

1. 18/14cal Row/Bike/Ski

2. 8 TnG Deadlifts @ 55-65% 1RM

3. Rest

***Spend 5-10mins warming up to 55-65% of your 1RM Deadlift.

For those with over a 130/180kg 1RM Deadlift complete the IWT at 70/100kg and focus just on quality movement.

CONDITIONING

Scaled

AMRAP 15min

5 Pull up (Ring Row or banded)

10 Push Ups

15 Air Squats

Rx

AMRAP 15min

6 CTB

8 HSPU

10 Front Squats 50/35kg

Advanced/Elite

AMRAP 15min

2 Rope Climbs

8 SHSPU

10 Front Squats 60/40kg

Notes:

Todays workout is an adjustment on a classic triplet of push, pull and squat.

Scaled will have “Cindy” at a shorter time frame and RX/Advanced will see the gymnastics increase in difficulty and the squats become loaded.

Choose a progression that you feel comfortable to keep moving through for 15mins.