CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds:

4 Dive Bombers with Pause in downward dog

4 Thoracic Rotations

10-15 Banded Pull Aparts

10 Scap Pull Ups + 10 Kip Swings

GYMNASTICS

Push and Pull

Progression Week 1 of 3

Aiming for consistent numbers across the rounds.

Treat it as if your lowest round is your score.

If one of the two movements is stronger for you than the other, prioritise your efforts on the weaker skill, while maintaining moderately challenging numbers on the stronger skill

Scaled

EMOM 10min

Accumulate max reps in the minute*

1. Dual DB Push Press 8reps @heavy

2. Banded Strict Pull Up > Ring Row > Pendlay Row

Rx

EMOM 10min

Accumulate max reps in the minute*

1. Slow Negative kipping HSPU (15 cap)

2. CTB> Butterfly Pull Up > Pull Up (20 cap)

Advanced/Elite

EMOM 10min

Accumulate max reps in the minute*

1. SHSPU (20 cap)

2. CTB (25 cap)

*Each week we will look to increase reps on working sets.

CONDITIONING (Time)

Scaled

For time:

30 Hanging Leg Raise

50 KB Goblet Squats

40 Abmat Sit Ups

50 KB Russian Swing

30 Hanging Leg Raise

Cap 14mins

Rx

For time:

30 TTB

50 Dual DB Front Squats 22.5/15kg

40 V-Ups

50 Dual DB Deadlifts 22.5/15kg

30 TTB

Cap 14mins

Advanced/Elite

For time:

30 GHD Sit-ups

50 Dual DB Front Squats 32.5/22.5kg

30 GHD Sit-ups

50 Dual DB Deadlifts 32.5/22.5kg

30 GHD Sit-ups

Cap 14mins
Notes:

Todays workout has high density sets of two DB exercises between core fatiguing movements.

Look to break up the reps before any loss of form or the muscular fatigue gets too high.

Ideally we are breaking up these reps in 3-4 sets, but possibly 5 sets, so choose load appropriately.