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.



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



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


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


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.