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*

Snatch (Snatch Series)

EMOM 4min

Snatch with Pause just above knee

(Focus: shoulders on top of bar. Legs pushing into the ground)

1min Rest

EMOM 4min

Snatch with Pause just below knee

(Focus: keep chest up and don’t let hips shoot up)

1min Rest

EMOM 4min

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.

Goal this week is to either finish on a slightly greater load on each exercise OR lift more load on average across the 5 sets on each exercise OR simply improve quality of technique on each exercise and keep loads same/similar to last week

CONDITIONING

Rx

“Fast and Furious”

For time:

40/30cal Row (Bike Erg/Ski or 400m Run)

into

12-9-6

Thrusters 50/35kg

Bar Facing Burpees

Cap 12mins

Advanced/Elite

“Fast and Furious”

For time:

40/30cal Row

into

12-9-6

Thrusters 60/40kg

Bar Facing Burpees

Cap 12mins

“Top Elite Scores” 4th November 2022

Max Jolley 4:23

Abby Carvell 4:27

Notes:

Todays sport piece is “Fast and Furious”. A traditional couplet of thrusters and burpees with a buy in of 40/30cals.

The goal for this workout is to complete the buy in at a fairly fast pace while still saving enough in the tank to go unbroken or as close to as possible on the couplet.

Choose an appropriate Thruster loading to help achieve this stimulus.