CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
30 Sec Front Rack Stretch
10/10 Single Leg Hip lift
10 Cossack Squats
Front Squat (In a 16min window complete following:
Front Squat
3×5 @7,8,9RPE
Start around 70-75%1RM and finish greater than 80%1RM
)
*Spend the first 8mins building to 70-75% then aim a set every 2:30mins.
CONDITIONING
Rx
For total time:
16/12cal Bike/Row/Ski
20 DB Snatch 22.5/15kg
20 TTB
200m Run
1min Rest
20/15cal Bike/Row/Ski
25 DB Snatch 22.5/15kg
25 TTB
400m Run
1min Rest
24/18cal Bike/Row/Ski
30 DB Snatch 22.5/15kg
30 TTB
600m Run
Cap 22mins
Advanced/Elite
For total time:
16/12cal Ski
20 DB Snatch 22.5/15kg
20 TTB
200m Run
1min Rest
20/15cal Ski
30 DB Snatch 22.5/15kg
30 TTB
400m Run
1min Rest
24/18cal Ski
40 DB Snatch 22.5/15kg
40 TTB
600m Run
Cap 22mins
Notes:
For a large class have halve the class start with the run and half on the ergs.
Continue the normal order from there – DB Snatch then TTB.
If TTB volume is challenging look to break early and manage fatigue or reduce reps again to allow you to finish within cap.