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.

Front Squat (In an 18min window complete following:)

1×5 @60%1RM (7RPE)

1×5 @70%1RM (7.5RPE)

1×5 @75%1RM (8RPE)

1×5 @75%1RM (8RPE)

CONDITIONING

Rx

3 rounds:

10 Pull Ups

6 Power Snatch 50/35kg

6 OH Squat 50/35kg

Change weights, straight into:

3 rounds:

6 CTB

10 Power Snatch 40/30kg

10 OH Squat 40/30kg

Cap 16mins

Advanced/Elite

3 rounds:

10 Bar Muscle Ups

6 Power Snatch 60/40kg

6 OH Squat 60/40kg

Change weights, straight into:

3 rounds:

6 Bar Muscle Ups

10 Power Snatch 40/30kg

10 OH Squat 40/30kg

Cap 16mins

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. Be conscious of cumulative grip volume, and strategically break sets to manage fatigue effectively.