CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run/Row/Ski/Bike

10m Travelling lunge with twist toward forward knee

10m Hamstring Sweep

5 Inch Worms with a Push up

Coach led Barbell warm up

5 Hang Muscle Clean + Push Press

5 Power Clean + Push Jerk

STRENGTH

On the 90sec for 10:30 (6 sets)

Power Clean Push Jerk

3-3-3-2-2-2

*Start at around 65%1RM and build to mod-heavy

CONDITIONING

Rx

For time:

800m Run

into

12-10-8

Power Snatch

OH Squats

40/30kg

12min cap

Notes:

This workout is designed to challenge the athlete to move fast on the barbell with high heart rate. Advanced athletes will perform large sets of touch-and-go on the Power Snatch and aim to go unbroken on the OH Squats. Many athletes will break it up more and use this workout as an opportunity to work with an “Rx” load and try to finish within the time cap.