CrossFit Geo – XFIT

Warm Up

2 rounds

10/8 Cal Bike

20-30sec Deadhang/Lat and pec stretch

5 Muscle Snatch + 5 Behind the neck Snatch Grip Push Press

5 Pause Overhead Squats

Spend 5-10mins building to 75% before starting strength piece.

STRENGTH

Snatch

On the 2:30min for 10min

10/8cal Echo (under 30sec)

2 Snatch

*Aim to complete the Snatches within 30-50sec of coming off the bike, while still maintaining quality form.

Start at a moderate double and build across sets.

Advanced athletes aim to complete all sets at 92% 1RM.

Novice lifters: work with light loads and perform 3 light-moderate Snatches or Power Snatches each set to work on technique

CONDITIONING

Rx

For time:

12-9-6

Hang Power Clean 60/40kg

3 Wall Walks (or 25ft HS Walk)

into

400m Run

into

8-6-4

Squat Clean 60/40kg

3 Wall Walks (or 25ft HS Walk)

Advanced/Elite

For time:

12-9-6

Hang Power Clean 82.5/55kg

4 Wall Walks (or 25ft HS Walk)

into

400m Run

into

8-6-4

Squat Clean 82.5/55kg

4 Wall Walks (or 25ft HS Walk)

Notes :

For today’s “sport style” workout, you’ll be tackling two couplets with a 400m run between them.

The prescribed (Rx) load is 60/40kg, and the advanced option is 83/56kg.

However, feel free to select a weight that falls in between these options if you’re aiming to push yourself beyond Rx.