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 3 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

On the 90sec for 9min (3 sets)

1. Dual DB Push Press 12reps @heavy

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

*Goal here is to try and end up with close to the same total reps as last week, with a more challenging time format.

Rx

On the 90sec for 9min (3 sets)

1. Slow Negative kipping HSPU

2. CTB> Butterfly Pull Up > Pull Up

*Goal here is to try and end up with close to the same total reps as last week, with a more challenging time format.

Advanced/Elite

On the 90sec for 9min (3 sets)

1. SHSPU (20 cap)

2. CTB (25 cap)

*Goal here is to try and end up with close to the same total reps as last week, with a more challenging time format.

CONDITIONING

Rx

5 rounds for time:

250/200m Row or 200m Run (500/400m Bike Erg)

150ft KB Farmers Carry 32/24kg*

250/200m Row or 200m Run (500/400m Bike Erg)

25 V-Ups

Cap 25mins

*If possible set out cones 50ft apart and complete 3 laps. Stagger start to make this possible.

Advanced/Elite

5 rounds for time:

250/200m Row

150ft Sandbag Bear Hug Carry 70/45kg*

250/200m Row

25 GHD Sit Ups

Cap 25mins

*If possible set out cones 50ft apart and complete 3 laps.

Stagger start to make this possible or share equipment.

Notes:

Todays workout is slightly longer as we have a shorter gymnastic component compared to other weeks.

Look to clear the floor space and share equipment with a partner.

You may wish to make the first part an erg and the second part a run starting on opposite stations as your partner.