CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

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

STRENGTH

In a 20min window complete following:

Deadlift (Advanced/Elite Snatch Deadlift)

3×8 @ 8RPE

Soft TnG

Super set with below for 3-5sets

1) 60 sec HS Walk/hold Variation (see below)

2) 6 Snap to Superman + 12sec Hold + 6 Snap to Hollow + 12sec Hold

Variations:

Scaled: Hs Hold on wall, Palm lifts, Steps into wall, Partner spotted freestanding hold

Rx: 25-50ft HS Walk or Freestanding hold

Advanced/Elite Pirrouettes or Free Standing HSPU

*Each week you can look to either improve on that same skill, or switch to a different skill to practice

CONDITIONING

Scaled

EMOM 18mins

1) 200m Run

2) 8-10 Power Clean @light-moderate

3) Cal Row/Bike/Ski

4) 20 V-Ups

5-6) Rest

Rx

On the 6mins for 18mins

18/14 Cal Bike/Row/Ski

10 Power Clean @60/40kg

18/14 Cal Bike/Row/Ski

12-15 CTB

4:30 cap per round

Slowest round is score

Advanced/Elite

On the 6mins for 18mins

18/14 Cal Ski

12 Power Clean @70/45kg

18/14 Cal Row

20 CTB

4:30 cap per round

Slowest round is score

Notes:

This workout is predominantly aerobic conditioning with roughly 4mins work followed by 2mins rest.

Choose a rep range/version that allows you to complete all rounds under 5mins.

If you are an athlete that struggles with pulling volume choose to substitute the CTB for 20 V-ups or GHD sit ups and complete the strict pulling work tomorrow.