CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds:

4 Spiderman Lunges with Thoracic Rotation

20sec Dead Hang or Eagle Hang

20sec per side dynamic pigeon stretch

5 Slow Tempo Overhead Squats with BB or PVC

5 Tall Snatches

STRENGTH

On the 90sec for 12min

1 Tempo Snatch Deadlift (3sec pull)

1 Hang Snatch

*Complete top 3 sets @ 8RPE

*Aim to maintain back tension/shape and quads loaded through Snatch Deadlift.

Then complete Full Hang Snatch.

CONDITIONING

Rx

For time:

400m Run

into

15-12-9

Power Clean 60/40kg

Chest to Bar

into

200m Run

Cap 14mins

Advanced/Elite

For time:

15-12-9

Cal Echo

Power Clean 80/55kg

7-6-5

Ring Muscle Ups

cap 14min

Notes:

Today’s Friday sport piece will feature high-octane barbell cycling and gymnastics.

For Rx, this will be coupled with a buy-in and cash-out run. Advanced athletes will face the challenge of multiple

Echo bike efforts and ring muscle ups under fatigue. Some athletes may opt for bar muscle ups or reduce the reps and stick to ring muscle ups; these options are recommended to provide exposure to higher gymnastic skills.