CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

Hip Rotation Flow

Banded Lat Stretch

2 Rounds

3 Hang Muscle Snatch

3 Overhead Squats

3 “No Foot” Hang Squat Snatch

3 Squat Snatch

Move to Movement Specific Warm Up

Empty Barbell Snatch Technique

STRENGTH

E2MOM – 10 Mins

2 Power Snatch + 1 Snatch

On the 2min for 10min

Start at 75% 1RM Power Snatch and build to heavy

METCON

“NATE” AMRAP 20 mins (AMRAP – Rounds and Reps)

INTERMEDIATE / RX

AMRAP 20min

2-6 Ring Dips or 4-8 Deficit Push-ups

8-10 TTB or Leg Raise

12 KB Swings 24/16kg

**Scaled option** push ups to p/ups from knees. TTB to Leg raise to Knee raise, reduce KB weight

ADVANCED

AMRAP 20min

2 Muscle-Ups (Bar or Ring)

4 HSPU

8 KB Swings 32/24kg

Pick rep schemes that you can do unbroken for the first few rounds of the workout

*Depending on ability with the different movements, can do a combination of the Intermediate/Advanced and Scaled/Intermediate versions