CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1 round

6 Spiderman Lunges with Thoracic Rotation

20sec Dead Hang or Eagle Hang

20sec per side dynamic pigeon stretch

8 Slow Tempo Overhead Squats with BB or PVC

5 Tall Snatches

STRENGTH

On the 90sec for 9min

1 Tempo Snatch Deadlift (3sec pull)

1 Hang Snatch

*All Sets at 80-85% of last weeks top load

*Aim to maintain back tension/shape and quads loaded through Snatch Deadlift. Then complete Full Hang Snatch.

CONDITIONING

Rx

Partner Workout

For time:

6 rounds each, alternating round-for round:

8 Burpee Box Jump Overs 24/20″

16/13 Cal Row (Bike/Ski)

Cap 22mins

Advanced: 30/24″ Box

Notes:

Friday’s workout consists of high-paced intervals. Aim to partner up with someone of equal fitness and ability. We want these intervals to be hard and fast, with a 1:1 work-to-rest ratio. If you are taking over 2 minutes per round from the start, slightly reduce reps or calories. For example, try 6 burpee box jump overs and 12 calories.