CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Ski/Bike
1 Lunge Flow per side
5 Muscle Snatch + Slow Overhead Squat
20/20sec Pec/Shoulder Stretch
STRENGTH
Snatch Series (Weight)
EMOM 16min (4 rounds)
1. 1 Snatch @ approx 75-80% 1RM Snatch
2. 1 Snatch @ approx 80-85% 1RM Snatch
3. 1 Snatch @ >85% 1RM Snatch (increase each round)
4. Rest
METCON
Metcon (Time)
6 rounds for time:
Rx
8 Hang Power Cleans 70/45kg
4 Wall Walks
12 Box Jump Overs 24/20inch
Rx+ Option: 1-3 Muscle Ups at the start of each 2min, including the 00:00.
16min cap
Notes:
Advanced athletes may go unbroken on barbell but beware of traps fatiguing later in the workout on the wall walks. Whilst high heart rate/breathing will be the main challenge, expect muscular fatigue in the shoulder to become a factor on the wall walks on the later rounds. Top times will be sub 12min.
If you are confident with Ring Muscle Ups and all the other movements, you may wish to try the Rx+ option.
Metcon (No Measure)
6 rounds for time:
8 Hang Power Cleans 70/45kg
4 Wall Walks
12 Box Jump Overs 24/20inch
Rx+ Option : 1-3 Muscle Ups at the start of each 2min, including the 00:00.
16min cap
Notes:
Advanced athletes may go unbroken on barbell but beware of traps fatiguing later in the workout on the wall walks. Whilst high heart rate/breathing will be the main challenge, expect muscular fatigue in the shoulder to become a factor on the wall walks on the later rounds. Top times will be sub 12min.
If you are confident with Ring Muscle Ups and all the other movements, you may wish to try the advanced/elite option.