CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

4 Shin Box Each way with forward lean

4 Thoracic Bridge

10 Kip Swings

5 Hang Muscle Snatch

5 Hang Power Snatch

Hang Power Snatch (Every 2mins for 12mins)

Hang Power Snatch

3-3-3-2-2-2

*Start around 65-70% and work up to moderate-heavy. Reset hang position between each rep, focusing on proper clean technique and not “speed-style” barbell cycling.

CONDITIONING

Rx

AMRAP 13mins

60 Double Unders

16 TTB

16 Alt DB Snatch 22.5/15kg

Advanced/Elite

AMRAP 13mins

60 Double Unders

16 TTB

12 Alt DB Snatch 32.5/22.5kg

Notes:

Today’s workout follows a traditional triplet format. In this style of workout, the goal is to maintain a consistent average round pace.

While you might be able to complete the rounds unbroken initially, you may experience a significant slowdown in later rounds.

Therefore, it may pay off to break the reps from the outset to effectively manage fatigue throughout the workout.