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


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***


Find a heavy Snatch Complex in remaining time:


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


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