CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

20sec Deadhang or Eagle Hang

6/6 Half kneeling plate overhead side bends

( https://youtube.com/shorts/X6yXSgeYBQo?si=uXf4TS6V8qOSNGeb )

10 Cossack Squats

into

Coach led BB & TTB Warm Up

STRENGTH

Snatch

Time priority lifting

1min max reps Snatch at 75% 1RM

2min Rest

90sec max reps Snatch at 80% 1RM

2min Rest

2min max reps Snatch at 85% 1RM

*You can opt for either a squat clean or power clean, but ensure that all lifts are executed with proper form.

CONDITIONING

Rx

Every 6mins for 18mins

24/18 Cal Bike/Row/Ski

10 Shoulder To Overhead @65/42.5kg

Max Burpee CTB till the 3min mark

Advanced/Elite

Every 6mins for 18mins

24/18 Cal Echo

10 Shoulder To Overhead @80/55kg

Max Rope Climbs or Burpee BMU till the 3min mark

Notes:

Today’s sport piece involves a max effort 3-minute window every 6 minutes, creating a 1:1 work-to-rest ratio.

To capitalize on this, aim for a pretty aggressive pace right from the start.

For larger classes, consider staggering start times, with half the athletes beginning on the 0:00 and the remaining half on the 3-minute mark.