CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

20sec Dead hang or Eagle Hang

6/6 Half kneeling plate overhead side bends

10 Cossack Squats

CONDITIONING

Open Workout 17.3 (modified simulation)

4min window to complete following:

3 rounds of:

6 Pull Up (Advanced CTB)

6 squat snatches, 40/30kg (Advanced 40/30kg)

rest 1min

4min window to complete following:

3 rounds of:

7 Pull Up (Advanced CTB)

5 squat snatches, 50/35kg (Advanced 60/40kg)

rest 1min

4min window to complete following:

3 rounds of:

8 Pull Up (Advanced CTB)

4 squat snatches, 60/40kg (Advanced 80/57.5kg)

Rest 1min

4min window to complete following:

3 rounds of

9 Pull Up (Advanced CTB)

3 squat snatches, 70/45kg (Advanced 90/65kg)

Scaled Option for Skill Development

EMOM 16min

1. 3 Power Snatch or Squat Snatch (start light-moderate and increase load every 2nd round if moving well)

2. 3-5 Kipping Pull-ups for quality OR 1-2 Strict Negative Pull-ups + 10 Quality Kip Swings

*If the RX loading proves to be too challenging, adjust the loading to 6/7/8/9 RPE, and reduce the pull-ups reps or change to Ring Rows.

The objective is to increase the load as the repetition window decreases.

Scale the pull-up numbers and loading appropriately to ensure completion of all rounds within 4 minutes.

If you don’t complete the set work within the 4min window, you may still move on to the next 4min window.

Accessories

Complete 4 rounds of the following for quality:

30sec Hollow Hold

30sec Arch Hold

12/12 Standing KB Oblique Crunch

12 Slow Cossack Squat (Can load with KB)

*Spend remaining time of class stretching major muscle groups.