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

10 W-Vs lying on the floor

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

STRENGTH

EMOM 8min

1 Snatch @ 8RPE

*Use the same weight across all sets; for advanced lifters, this should be roughly 80% of there 1RM. Preferably, perform as a squat snatch.

**De-load Week

CONDITIONING

Rx

On an 18min rolling clock

AMRAP 9min, 2min Rest, AMRAP 7min of:

50 Double Unders

16 Wall Balls 20/14lbs

8 CTB

4 Power Snatch 50/35kg

Advanced/Elite

On an 18min rolling clock

AMRAP 9min, 2min Rest, AMRAP 7min of:

75 Double Unders

20 Wall Balls 20/14lbs

6 Power Snatch 60/40kg

3 Rope Climbs or 15 CTB

Notes:

Perform the above as you would with a continuous 18min AMRAP, except rest for 2min after the first 9min block, then continue on from where you left off.

Rounds should take no longer than 3-4 minutes; scale as needed to maintain this pace.