CrossFit Geo – XFIT

Warm Up

1-2min Bike/Row

2 Rounds

6 Shinbox Rotations (lean forward into glute stretch)

6 Thoracic Bridge

30sec Per/Side Banded Let Stretch

Move to Movement Specific Warm Up

Empty Barbell set of 3 Hang Power Snatch + 3 Overhead Squats

STRENGTH

Hang Snatch (5 x 1)

EMOM 5min

1 Hang Snatch

Start at approx. 70% 1RM HS and build

Hang Power Snatch (5 x 1)

EMOM 5min

1 Hang Power Snatch

Start at approx 70% 1RM HPS and build

**rest 2 mins before HS**

METCON

Snatch me if you can (AMRAP – Reps)

Every 4mins for 24mins

24/18cal Row

Max reps Snatch (anyhow) until the 2min, then 2 min rest

Rnd 1 & 2 @40/30kg

Rnd 3 & 4 @50/35kg

Rnd 5 & 6 @60/40kg

Score is total Snatch reps

Scale load if the last bar is greater than 80% 1RM Snatch

Advanced

Every 4mins for 24mins

30/24 Cal Row

Max reps Snatch (anyhow) until the 2min, then 2min rest

Rnd 1 & 2 @50/35kg

Rnd 3 & 4 @60/40kg

Rnd 5 & 6 @70/45kg

Score is total Snatch reps

Scale load if the last bar is greater than 80% 1RM Snatch

Elite

Rnd 1 & 2 @60/40kg

Rnd 3 & 4 @70/45kg

Rnd 5 & 6 @80/52.5kg

Large class: Pair up and stagger by 2min. Use Bike or Ski if needed