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

STRENGTH

Every 2mins for 12mins

Hang Power Clean

3-3-2-2-1-1

*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

5 rounds for time:

200m Run/Ski

9 Power Snatch 40/30kg

15 TTB

Cap 15mins

Advanced/Elite

5 rounds for time:

300/250m Ski or 200m Run

9 Single DB Devils Press 32.5/22.5kg

15 TTB

Cap 15mins

Notes:

For Friday’s sport piece, the objective is to comfortably complete the workout within the time cap while maintaining good intensity throughout all rounds.

Some individuals may need to strategically break up Toes to Bar (TTB) from the start to manage grip fatigue. The power snatch weight should be one that allows you to cycle touch-and-go reps either unbroken or with strategic breaks.