CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Hip Rotation Flow

30sec Per/side Shoulder Stretch

200m Run/Row/Ski/Bike

Move to Movement Specific Warm Up

Coach Led Technique warm up

Snatch with Pause Above Knee

Snatch with Pause Below Knee

Snatch

STRENGTH

Snatch Series – 5 Mins on each (Weight)

Snatch Series

5min
Snatch with Pause just above kneecap (Focus: shoulders on top of bar. Legs pushing into the ground)

1min Rest

5min
Snatch with Pause just below knee (Focus: keep chest up and don’t let hips shoot up)

1min Rest

5min
Regular Snatch (Pick one cue to focus on and bring confidence to the lift)

*Starting around 50-60% 1RM and gradually working up in weight if moving well. Aim to finish heavier than last week.

METCON

Row, thrust, burp (Time)

RX

For Time

40/30cal Row

into

12-9-6

Thrusters 60/40kg

Bar Facing Burpees

Cap 14mins

SCALED

For Time

35/25cal Row

into

12-9-6

Thrusters 50/35kg

Bar Facing Burpees

Cap 14mins