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* x 3reps

*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 60%. Complete the top 3 sets no greater than 70-75% 1RM Snatch

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

CONDITIONING

Rx

AMRAP 13mins

5 Squat Snatch 50/35kg (*scale to Power Snatch)

7 Lateral Burpees

*200m Run after every 2nd round of above

Advanced/Elite: 60/40kg

Notes:

For today’s sport piece, ensure you spend a few minutes warming up your overhead squat/squat snatch before starting the workout.

The goal is to expose athletes to the full snatch under some general fatigue, as our weightlifting component at the moment is focusing on powers.