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
Snatch Series (Weight)
EMOM 18min
On the 90sec for 18min (12 sets)
Sets 1-3: 1 High Hang Power Snatch (from hip) + 1 OH Squat
Sets 4-6: 1 Hang Power Snatch from just above knee
Sets 7-9: 1 Hang Snatch from below knee
Sets 9-12: 1 Snatch
Goal for each segment is to start light-moderate and finish relatively heavy on each Snatch variation. You may decide to take some weight off as you move from the last rep on one segment into the first rep on the next segment, or you may decide to just keep gradually adding weight for the whole 18min. Use the earlier sets to focus more on technique and build up to some decent weight on the full Snatch at the end.
“Hammertime” (Time)
For time:
21-15-9
Power Snatch 45kg/30kg
OH Squat
Thruster
Cal Echo Bike
16min cap
Notes:
Scale load as needed so that each barbell movement can be done in no more than 4 sets, but ideally 2-3. If you have trouble staying above 55RPM on the Echo Bike in a workout, change the calories to 15-12-9
This workout is designed to be a high-intensity conditioning stimulus. Move at a controlled pace in the first round to set yourself up for a strong round on the 15’s, then hang on for the 9’s!
METCON
“Hammertime” (Time)
For time:
21-15-9
Power Snatch 45/30kg
OH Squat
Thruster
Cal Echo Bike
16min cap
Notes:
Scale load as needed so that each barbell movement can be done in no more than 4 sets, but ideally 2-3. If you have trouble staying above 55RPM on the Echo Bike in a workout, change the calories to 15-12-9
This workout is designed to be a high-intensity conditioning stimulus. Move at a controlled pace in the first round to set yourself up for a strong round on the 15’s, then hang on for the 9’s!