CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
90/90 hip flow
2 rounds
8 Prone Snatch Grip Shoulder Flex + Press Behind Neck
3 Super-Slow OH Squats with pause in bottom
STRENGTH
Snatch Series (Weight)
EMOM 15min
Min 1-5: Muscle Snatch + 2 OH Squat
Min 5-10: 1 Power Snatch
Min 10-15: 1 Snatch
Start light and build load gradually throughout EMOM
Keep loads fairly moderate this week, as we will repeat a similar format each week and look to increase load. This week is mainly to work on technique and get a baseline.
METCON
Metcon (No Measure)
Rx
For time:
40 Single DB OH Lunges 22.5/15kg
25 Pull-ups OR Dual DB Bent Rows
1200m Run
25 Pull-ups OR Dual DB Bent Rows
40 Single DB OH Lunges 22.5/15kg
Rx+
For time:
40 Single DB OH Lunges 22.5/15kg
30 CTB
1200m Run
30 CTB
40 Single DB OH Lunges 22.5/15kg
Notes:
This chipper-style workouts involves big, dense sets of lunges and CTB. Take smart breaks early on in these sets, to delay muscle fatigue/failure later in the set. On the 1200m Run, just focus on getting through 400m at a time. Settle into a rhythm during the first 400m and run at a pace that is challenging but still allows you to come in and keep working through the reps on the back half of the WOD.