CrossFit Geo – XFIT
10 Alternating Slow Pause Cossack Squats
5-10 Slow tempo OH Squat with dowel/BB
Complete some short Erg efforts between barbell warm up sets
Interval Weight Training
On the 3min for 15min
250/200m Row @ moderate effort (60sec cap)
2 Power Snatch + 1 Snatch
*Start at 75% 1RM PS and build to heavy.
Adjust the meter effort to make sure at a moderate pace you finish within 60sec.
Stagger start large classes by 1min.
CONDITIONING (2 Rounds for reps)
50 DU or SU
10 Overhead Squats or Front Squat @light
10 Burpee over DB
20 DB Snatch
50 Double Unders
10 Overhead Squats @50/35kg
10 Burpee Box Overs @24/20″
20 DB Snatch @22.5/15kg
Todays two AMRAPs are specifically challenging on grip and shoulders.
Aim to manage that fatigue by having short breaks on DUs or DB Snatch.
For Advanced athletes they should aim to stay unbroken for all rounds finding rest in transitions, pacing or efficiency of movement.