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 @ 8.5RPE

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

CONDITIONING

Rx

For time:

50/40cal Bike/Row/Ski or 600m Run

40 Dual KB Deadlifts 24/16kg or DB 22.5/15kg

15 HSPU

20 CTB (5 Rope Climbs)

15 HSPU

40 Dual KB Deadlifts 24/16kg or DB 22.5/15kg

50/40cal Bike/Row/Ski or 600m Run

Cap 24mins

Advanced/Elite

For time:

50/40cal Row

50 Dual KB Deadlifts 32/24kg

20 SHSPU

10 Rope Climbs or 30 CTB

20 SHSPU

50 Dual KB Deadlifts 32/24kg

50/40cal Row

Cap 24mins

Notes:

Friday’s sport workout this week is a chipper with a longer than average time cap.

Ensure to leave a 30-minute window for the conditioning portion of the class, to allow for warmup and pack-up.

We are introducing KB/DB deadlifts; remember, if you choose the DB option, only one head of the DB needs to touch the ground.

With the large volume of reps, break sets up early and maintain good form under fatigue.

Athletes also have the option to complete this workout as a pair, but we recommend using the advanced/Elite rep range if doing so.