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: 1 High Hang Power Snatch (from hip) + 1 OH Squat
Min 5-10: 1 1 Hang Power Snatch (above knee)
Min 10-15: 1 Snatch
Start light and build load gradually throughout EMOM
METCON
Metcon (No Measure)
RX
100-80-60-40-20
Double Unders
25-20-15-10-5
TTB
12-10-8-6-4
Push Jerk @60/45kg
18min cap
Scaled
100-80-60-40-20
Single Unders
25-20-15-10-5
Kipping Leg Raises to eye level
12-10-8-6-4
Push Jerk @moderate
18min cap
Rx+
For time:
120-100-80-60-40
Double Unders
30-25-20-15-10
TTB
12-10-8-6-4
Push Jerk @70/50kg
18min cap
Notes:
The main limiter in this workout for most people will be the TTB. Break them up early and often so that you don’t hit a wall too early in the workout. The Push Jerk weight should be something you could do unbroken if you wanted to.
Metcon (Time)
RX
100-80-60-40-20
Double Unders
25-20-15-10-5
TTB
12-10-8-6-4
Push Jerk @60/45kg
Scaled
100-80-60-40-20
Single Unders
25-20-15-10-5
Kipping Leg Raises to eye level
12-10-8-6-4
Push Jerk @moderate
Rx+
For time:
120-100-80-60-40
Double Unders
30-25-20-15-10
TTB
12-10-8-6-4
Push Jerk @70/50kg
18min cap
Notes:
The main limiter in this workout for most people will be teh TTB. Break them up early and often so that you dont hit a wall too early in the workout. The Push Jerk weight should be something you could do unbroken if you wanted to.