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

CONDITIONING

Rx

On the 3min for 18min

200m Run

Max Bike/Row/Ski Cals till the 90sec

*Scale run distance to allow at least 30sec erg effort each round.

Notes:

The effort on these intervals should be high, becoming difficult to maintain and potentially dropping power for the last 1-2 rounds. Push hard and earn the 90sec rest. Most rounds should leave you with a 30-40sec hard erg effort.

STRENGTH

Every 2mins for 12mins

1)

Deadlift (Advanced/Elite Snatch Deadlift)

8reps building to 8.5RPE

Soft TnG

2)

60 sec HS Walk/hold Variation (see below)

+ 7 Snap to Superman + 15sec Hold + 7 Snap to Hollow + 15sec 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

*Final week of increased loading. Aim to start at week 1 load and build if moving well.