CrossFit Geo – XFIT

WARM UP

200m Run/Row/Bike/Ski

2 rounds

4 Spiderman Lunge + Thoracic Rotation

5 Tall Muscle Clean + Front Squat

5 Tall Clean

STRENGTH

In a 20min window complete following:

Clean

1×1 @80% 1RM

1×1@85% 1RM

1×1 @90% 1RM

1×1@82% 1RM

1×1 @87% 1RM

1×1@92% 1RM

* Make sure you spend an adequate amount of time warming up before reaching the prescribed percentages.

Aiming to lift every 90seconds untill reaching the 80% mark, then complete above percentages on a 12min clock lifting every 2mins

METCON

Scaled

For total time:

3 rounds 500m Row or 400m Run

16 Wall Balls

8 Burpee over Bar

7 Power Snatch @moderate

**2min rest after each round**

Rx

For total time:

3 rounds 500m Row or 400m Run

20 Wall Balls 20/14lbs 10/9ft

10 Burpee Box Jump Overs 24/20″

7 Power Snatch @60/40kg

**2min rest after each round**

RX +

For total time:

3 rounds 500m Row or 400m Run

24 Wall Balls 20/14lbs 10/9ft

10 Burpee Box Jump Overs 30/24″

7 Power Snatch @70/45kg

**2min rest after each round** Cap 18mins

Notes:

This workout has a 2min rest period built into each round in order to maintain high intensity.

The rep ranges have been designed to encourage a fast pace throughout each interval, whilst also challenging us to execute the Power Snatch with good form under high heart rate.

Select a weight you can manage to hold fairly fast singles with.