CrossFit Geo – XFIT
then 2 rounds:
2 Lunge Flow per side
20/20/20sec 3 Position Plank (middle & each side)
1 Wall Walk + 10 Scap Push Ups
*In Handstand or in push up position
Every 2mins for 12mins
1) Deadlift (Advanced/Elite Snatch Deadlift)
8 @80% last weeks load (7RPE)
2) 30 sec HS Walk/hold Variation (see below)
Scaled: Hs Hold on wall, Palm lifts, Steps into wall, Partner spotted freestanding hold
Rx: 25-50ft HS Walk or Freestanding hold
Advanced/Elite Pirouettes or Free Standing HSPU
*First 2min window you will complete the deadlift then the following 2min window you will spend 30seconds on your choice of HS progression. De-load Week
60 KB Swings @24/16kg
50 Wall Balls 20/14lbs
40 Shuttle Runs (1=25ft) (*limited space 400m Run)
30 Alternating Single DB devils Press @22.5/15kg
60 GHD Sit-ups
50 Wall Balls 30/20lbs 10/9ft
40 Shuttle Runs (1=25ft)
10 Rope Climbs 15ft
For Rx today the workout is a simple chipper with a intense conditioning aspect.
You should aim to strategically break up the KBs and Wallballs to have a strong finish on the Devils Press.
For Advanced/elite we have a challenging finish with a dense set of Rope Climbs.
Reduce reps or range on GHD sit ups if haven’t done a lot of these for a while.