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)

1 Snatch

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

Advanced Start at 85% of 1RM Snatch, and increase load each round, working up to heavy

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:

30 Overhead Squats 40/30kg (or Front Squats)

30 TTB

16 Shuttles (25ft up and 25ft back = 1 rep) or 200m Run

20 CTB

20 Power Snatch 40/30kg

Cap 12mins

Advanced/Elite

For time:

30 Overhead Squats 50/35kg

30 CTB

16 Shuttles (25ft up and 25ft back = 1 rep)

20 *Bar Muscle Up

20 Power Snatch 50/35kg

Cap 12mins

*If you completed Bar Muscle Ups instead of Ring Muscle Ups on Monday, you may consider opting for the Advanced loading while sticking to Rx Gymnastics

Notes:

For today’s sports workout, we have a short sprint chipper featuring dense sets of barbell cycling and gymnastics.

Choose a weight that allows you to complete the overhead squats in no more than 3 sets.

Additionally, aim to cycle touch-and-go reps on the final set of 20 power snatches.

For those seeking an extra challenge, the advanced option will include heavier loads and more complex gymnastics movements.