CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

20-30sec Dead Hang/Lat Stretch

5 Slow Pull Muscle Snatch

10 Oscillating Squat Jumps*

Snatch (Snatch
On the 90sec for 8 sets (12min)
2-2-2-1-1-1-1-1

)

*Start around 65%1RM and build to heavy across the 4 sets. Set up a few extra plates around your bar to allow for quick weight changes.

CONDITIONING

“Fast Fridays” Week 1 of 4

Rx

For time:

30 cal row

20 burpee box jump-overs 24/20″

10 snatches (Anyhow) 60/40kg

Cap 10mins

Advanced/Elite

Quarter Finals 22.5

For time:

30 cal row

20 burpee box jump-overs 24/30″

10 snatches (Anyhow) 83/61kg

Class cap: 10mins

7 minutes (offically)

Notes:

Before starting this workout run through a few mini rounds looking at efficiency of movement with BBO’s and executing snatch under fatigue.

Break group into two or three groups staggering by 2mins or have one group judge the next and run waves.

For scaled you may step up over the box and reduce load of barbell.

Can also sub Ski/Bike or 400m Run.