CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Ski/Bike
4 Bootstrap Squats
4 Thoracic Rotation in squat
5 Muscle Clean
20/20sec Front Rack Opener
STRENGTH
Clean Complex (Weight)
On the 2min for 10min
3 TnG Power Cleans + 1 Squat Clean
*Start at approx. 60-70% 1RM Power Clean and build to moderate-heavy. Reset after TNG Power Cleans before completing Squat Clean
METCON
Metcon (No Measure)
AMRAP 8min
5 Power Snatch 40/30kg
5 Hang Squat Snatch
5 OH Squat
75 Double Unders
1min rest
AMRAP 8min
250/200m Row
18 TTB
Notes:
The first AMRAP will challenge barbell cycling skills under fatigue. Advanced athletes may hold on for all 15 reps, but most should break up into approx 3 sets in order to stay consistent through the 8min. Top scores will be 5-6 rounds. If you are still developing competence with cycling squat snatch, we suggest taking your time and focusing on form. Hang Power Snatch may be a suitable sub. Load used should not be particularly heavy.
The second AMRAP is a more simple couplet, with the main test being TTB capacity.
Large class scenario: Half class on each AMRAP. Use 200m Run or 15/12cal Bike instead of Row if needed
Metcon (No Measure)
AMRAP 8min
5 Power Snatch 40/30kg
5 Hang Squat Snatch
5 OH Squat
75 Double Unders
1min rest
AMRAP 8min
250/200m Row
18 TTB
Notes:
The first AMRAP will challenge barbell cycling skills under fatigue. Advanced athletes may hold on for all 15 reps, but most should break up into approx 3 sets in order to stay consistent through the 8min. Top scores will be 5-6 rounds. If you are still developing competence with cycling squat snatch, we suggest taking your time and focusing on form. Hang Power Snatch may be a suitable sub. Load used should not be particularly heavy.
The second AMRAP is a more simple couplet, with the main test being TTB capacity.
Large class scenario: Half class on each AMRAP. Use 200m Run or 15/12cal Bike instead of Row if needed.