CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
8 Shin box with forward lean
10/10 Single Leg hip Lifts
1 Empty Barbel complex from below
Back Squat (Back Squat Complex
2 Pause Back Squat + 3 Back Squat
3 sets @ 8RPE
)
*Will look to add load each week.
CONDITIONING
Scaled
For time:
400m Run
20 Push Press @light (BB or DBs)
400m Run
15 Power Cleans
200m Run
10 Front Squats
Rx
For time:
400m Run
27 Shoulder to Overhead 50/35kg
400m Run
21 Power Snatch
200m Run
15 Squat Cleans
RX+
For time:
400m Run
27 Shoulder to Overhead 60/40kg
400m Run
21 Power Snatch
200m Run
15 Squat Cleans
Cap 16mins
Notes :
This traditional barbell/running couplet has a bit of density to the barbell reps.
Manage the run pace to allow you to complete larger sets on the STOH and possibly a few TnG reps on the following power snatch/clean.
Scale to ensure you move the barbell well and fit under the cap.