CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

8 Goblet Squats with a pulse at the bottom

1 Lunge Flow per side

8 Bird dog with 2sec pause on each rep

Include additional hip flexor stretches between warm-up sets.

STRENGTH

In an 18min window complete following

Front Squat

1×5 @60%1RM (7RPE)

1×5 @75%1RM (8RPE)

1×5 @75%1RM (8RPE)

1×5 @80%1RM (8.5RPE)

*Slight increase on final set from last week.

CONDITIONING

Rx

AMRAP 15min

3 rounds

9 Bar Facing Burpees

9 Power Snatch @50/35kg

into

3 rounds

10 CTB

10 OH Squats @50/35kg (*scale to Front Squats)

into

3 rounds

11 Bar Facing Burpees

11 CTB

into

Max rounds in remaining time

6 Bar Facing Burpees

4 Squat Snatch 60/40kg

Advanced/Elite

AMRAP 15min

3 rounds

9 Bar Facing Burpees

9 Squat Snatch @50/35kg

into

3 rounds

12 CTB

12 OH Squats @50/35kg

into

3 rounds

15 Bar Facing Burpees

15 CTB

into

Max rounds in remaining time

6 Bar Facing Burpees

4 Squat Snatch 75/50kg

Notes:

In this workout, focus on maintaining proper form, especially during technical moves like Power Snatch and Overhead Squat.

Choose weights that challenge you without compromising form.

This may be challenging for most athletes to reach the final couplet, scale appropriately to increase the chance.