CrossFit Geo – XFIT

WARM UP

2 rounds

45sec Row/Bike

4 Thoracic Rotations

10-15 Banded Pull Aparts

10 Empty Bar Deadlifts

Deadlift (Deadlift

Build to a set of 4 at 8RPE
Reset each rep

)

*Aim to complete all sets with a reset between each rep.

Still look to maintain shape and control the eccentric phase between reps.

CONDITIONING

Scaled

5 rounds for time

10 Ring Rows

15 Wall Balls

20 Sit Ups

Rx

5 rounds for time

10 Thrusters 50/35kg

15 Pull Ups

20 V-Ups

18min cap

Advanced

5 rounds for time

10 Thrusters 60/40kg

15 CTB

20 GHD Sit-ups

18min cap

Notes:

We should be choosing a level that will allow us to move smoothly throughout the 18mins.

This means our Thruster weight should be a load that we are able to complete unbroken when fresh but most likely in two sets as we work through the triplet.

Keep the total reps of gymnastics in mind (100 CTB or 75 Pull ups) and look to break sets often if you don’t have the capacity to maintain unbroken reps.