CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
20-30sec Dead Hang/Lat Stretch
10 Pressing Snatch Balance with dowel
15 Oscillating Squat Jumps*
STRENGTH
Snatch Series
EMOM 5min
3x (Muscle Snatch + OH Squat)
Start light and build each set. Nothing too heavy, just use as a technique primer.
into
EMOM 6min
1 Snatch
Aim to finish no heavier than 85%
CONDITIONING
Scaled
4 rounds for time:
18/15cal Bike/Row/Ski OR 200m Run
10 Ring Rows
8 Front Squats
6 Burpees Over Bar
Cap 18mins
Rx
For time:
15/12cal Bike/Row/Ski or 200m Run
40 Pull Ups
15/12cal Bike/Row/Ski or 200m Run
30 Thrusters 50/35kg
15/12cal Bike/Row/Ski or 200m Run
30 Bar Facing Burpees
15/12cal Bike/Row/Ski or 200m Run
15 Bar Muscle Ups
Cap 18mins
Advanced/Elite
For time:
15/12cal Echo or 200m Run
50 CTB
15/12cal Echo or 200m Run
40 Thrusters 60/40kg
15/12cal Echo or 200m Run
30 Bar Facing Burpees
15/12cal Echo or 200m Run
20 Ring Muscle Ups
Cap 18mins
Notes:
Todays sport piece is a chipper mixed with erg efforts.
Look to break up reps into manageable sets to help manage muscular fatigue.
For a large class add the option of a 200m Run or stagger in two groups starting 1-2mins apart .