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
Spend 10-15mins warming up the Complex before starting Conditioning
Super set first 2 sets with 10 Kip Swings + 10 Scap Pull Ups
METCON
Heavy Snatch Complex (Weight)
On a 15min rolling clock
At 00:00
For time:
40/30cal Echo Bike***
20 Overhead Squats @50/35kg
40 Chest To Bar
20 Overhead Squats @50/35kg
40/30cal Row***
-Immediatelyinto-
Find a heavy Snatch Complex in remaining time:
Snatch
Hang Snatch
Overhead Squat
*Spend 10-15mins warming up the Complex before starting Conditioning
**Scale to Front Squats instead of OH Squats and Pull-ups instead of CTB if needed
***Large class: Can use any machine (Bike/Row/Ski) and can also share a machine with a partner and one person does a 400m Run at the start instead of cals and the other person does the 400m Run at the end
GYMNASTICS
EMOM 10min
1 unbroken set of Strict Handstand Push Ups
Scaled: Box Pike Push up > DB Strict Press in Straddle
Advanced: Add weight vest of deficit
Elite: Add weight vest AND deficit
We are looking for a version that you can consistently get around 4-8 reps per minute