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 87% 1RM.

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

CONDITIONING

Rx

AMRAP 8mins

3 rounds

6 Power Cleans 70/45kg

8 HSPU*

into

Max rounds in remaining time

6 Squat Cleans 70/45kg

8 HSPU*

*Scaled: Change HSPU to push ups for the first 3 rounds, then transition to dumbbell push press for the subsequent rounds.

Advanced/Elite

AMRAP 8mins

3 rounds

6 Power Clean 83/56kg

10 SHSPU

into

Max rounds in remaining time

6 Squat Cleans 83/56kg

10 Deficit Kipping HSPU 2inch

Notes:

Wednesday’s sport session begins with a simple 3-round buy-in, featuring power cleans and strict handstand push-ups (HSPU).

As the workout progresses, it transitions into more complex movements, incorporating squat cleans and deficit HSPUs.

For the Rx version, HSPUs remain kipping, with only the barbell weight changing in the second part.

Athletes aiming to challenge their gymnastics may opt to kip both rounds, with the second round introducing a deficit.