CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1-2 rounds

20 seconds Dead Hang or Eagle Hang

10 Prone Lying W-Vs

5 Snatch Deadlifts

5 Below Knee Muscle Snatches

5 Slow Eccentric Overhead Squats

15 Oscillating Squat Jumps (add load like a wallball if available)

Coach-led complex warm-up

STRENGTH

On the 90sec for 12min (8 sets)

Yo-yo Snatch Complex:

Snatch Deadlift

Floating Snatch Deadlift

Floating Full Snatch

*Aim to maintain back tension and keep your quads loaded during the Snatch Deadlift.

The floating deadlift should mimic the previous rep without touching the ground (just slightly off the ground at the bottom), followed by a full snatch that also travels below the knee without touching the ground.

Use this drill to build awareness through the first pull of your snatch.

Advanced/heavier lifters may chose to go on the 2mins

CONDITIONING

Rx

For time:

12 Snatch Rx: 70/45kg Elite: 80/55kg

24 CTB

40/30 Cal Bike/Row/Ski or 400m Run

24 CTB

12 Clean and Jerk

*Snatch and clean & jerk can be performed anyhow.

**Scale load so that is does not exceed 80% of 1RM Snatch.

***Scale CTB number or change tp Pull-ups to ensure these get done in under 2min

cap 13mins

Notes:

Friday’s workout is a sport-style session designed to challenge athletes with a higher-than-normal load on the barbell.

This load should be manageable for singles but not suitable for touch-and-go.

Choose a weight that’s heavier than your usual selection, while still aiming to maintain perfect form throughout.