CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds:

4 Spiderman Lunge with Thoracic Rotation

20sec Dead Hang or Eagle Hang

10 Alternating KB Sotts Press

*Elevate heels on a plate to help with limited mobility

15 Oscillating Squat jumps > Adding some load (wallball)

STRENGTH

On the 2min for 12mins

Halting Below Knee Power Snatch*

2reps

*Pause just below the knee for 2 seconds before completing Power Snatch.

Look to keep quads loaded and tension in the upper back during pause.

**Start at roughly 70% and build to heavy double.

***For this block we will continue the theme of alternating between Snatch and Clean each week

CONDITIONING

AMRAP 13mins

1000m Row/Ski or 2000m Bike Erg or 60/50 Cal Echo

800m Run

Max Reps in remaining time

Scaled: Rounds of 2 Wall Walks + 6 TTB

Rx: Bar Muscle Ups

Advanced/Elite: Ring Muscle Ups

Notes:

Today’s workout will start with a buy-in of Row/Ski/Bike or Echo, followed by an 800m run. After the run, athletes will perform max gymnastics reps in the remaining time.

This is an opportunity for athletes to choose a more challenging progression and aim to accumulate reps under fatigue.

They shouldn’t work continuously but should strategically rest and break to ensure they can complete the movement.

Athletes may also choose to complete a muscle-up progression, such as banded bar muscle-ups, jumping ring/bar muscle-ups, or ring dips.