CrossFit Geo – XFIT

WARM UP

200m Run/Row/Bike/Ski

2 rounds

10 Alternating Slow Pause Cossack Squats

10 W-vs

5-10 Slow tempo OH Squat with dowel/BB

Complete some short Erg efforts between barbell warm up sets

STRENGTH

Interval Weight Training

On the 3min for 15min

250/200m Row @ moderate effort (60sec cap)

1 Power Snatch + 2 Snatch

*Start at 75% 1RM PS and build to heavy. Adjust the metre effort to make sure you finish within 60sec at a moderate intensity. Stagger start large classes by 1min.

CONDITIONING

Scaled

4 Rounds for time:

20 Hanging Leg Raise

15 KB Swings

10 Goblet Squats

Cap 15mins

Rx

For time:

21 TTB

5 Power Snatch 50/35kg

5 Hang Squat Snatch

5 OH Squat

18 TTB

4 Power Snatch

4 Hang Squat Snatch

4 OH Squat

15 TTB

3 Power Snatch

3 Hang Squat Snatch

3 OH Squat

12 TTB

2 Power Snatch

2 Hang Squat Snatch

2 OH Squat

Cap 15mins

Advanced/Elite

For time:

30 TTB

5 Power Snatch 60/40kg

5 Hang Squat Snatch

5 OH Squat

24 TTB

4 Power Snatch

4 Hang Squat Snatch

4 OH Squat

18 TTB

3 Power Snatch

3 Hang Squat Snatch

3 OH Squat

12 TTB

2 Power Snatch

2 Hang Squat Snatch

2 OH Squat

Cap 15mins

Notes:

The workout today is a mix of gymnastics and a barbell complex at a moderate load. Athletes will need to manage the fatigue to ensure they can still execute these skills proficiently. Choose a load that you could complete 5 Hang Squat Snatch into 5 OH Squats unbroken when fresh, although you may chose to break in the workout itself.