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 2 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)
*Aim for slightly more than last week.
CONDITIONING
Scaled
2 rounds for time
25 Sit ups
25 Wall Balls 20/14lbs
25 Push Ups
25 Box Jump Over Step Down 24/20inch
25 KB Swings
Rx
For time:
50 V-Ups
50 Wall Balls 20/14lbs
50 Hand Release Push Ups
50 Box Jump Over Step Down 24/20inch
50 Deadlifts 80/55kg
Cap 20mins
Advanced/Elite
“Density”
For time:
50 GHD Sit-ups
50 Wall Balls 30/20lbs
50 Dual DB Bench Press 32.5/22.5kg
50 Box Jump Over Step Down 24/20inch
50 Deadlifts 100/70kg
Cap 20mins
Notes:
Todays workout is a chipper with a considerable amount of reps in one sitting for each exercise a.k.a “Density”. Look to break reps early to manage compounding fatigue through movements. For those looking to complete Advance/Elite you should have plenty or experience with GHD Sit Ups and be able to complete at least a set of 10 reps on DB Bench press.