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

STRENGTH

Snatch IWT

On the 3min for 18mins

8-15 TTB + Snatch (anyhow)

Rnd 1 & 2: 5 reps @approx 65% 1RM Snatch

Rnd 3 & 4: 4 reps @approx 75% 1RM Snatch

Rnd 5 & 6: 3 reps @approx 85% 1RM Snatch

*Goal is to get each round done as quick as possible with quality form.

Any combination of Power Snatch and Full Snatch is acceptable.

Aim to spend a good amount of time warming up with a few small sets of TTB

CONDITIONING

Rx

Partner Option

AMRAP 12mins

Partner Workout, Exercise for exercise

12 Dual DB Farmers Walking Lunges

10 Dual DB Power Cleans

8 Dual DB Front Squats

6 Dual DB Push Press

4 Dual DB Devils Press

22.5/15kg

Individual Option

AMRAP 10min

12 Dual DB Farmers Walking Lunges

10 Dual DB Power Cleans

8 Dual DB Front Squats

6 Dual DB Push Press

4 Dual DB Devils Press

22.5/15kg

Notes:

For the partner option, pair up with a partner of similar ability, or of different abilities, use different loads on DB’s.

Perform the exercises one by one, with one athlete completing all reps of the first exercise (12 Dual DB Farmers Walking Lunges), followed by the other athlete doing the same.

Once the second athlete finishes, move on to the next exercise and repeat the process. Choose a dumbbell weight that enables you to complete all sets without breaking them.

You may also choose to do the individual option for an extra challenge.

Note the individual version is 2min shorter in duration.