CrossFit Geo – XFIT

WARM UP

2 rounds

10/8 Cal Bike

10 Dowel Pass Throughs

10 Cossack Squats with Dowel Overhead

10 Oscillating Squat Jumps

5 Muscle Snatch + Overhead Squat

Spend 5-10mins building to 75% before starting strength piece.

STRENGTH

20min window to warm up and complete:

On the 2:30min for 12:30min

10/8cal Echo (aim for under 30sec) (Row/Bike Erg/Ski)

1 Snatch

*Start at 80-85% of 1RM Snatch, and increase load each round, working up to heavy.

If needed, stagger two groups by 60seconds to allow for more people to use Echo.

For novice lifters, work with light loads and perform 3-5 light-moderate Snatches or Power Snatches each set to work on technique

CONDITIONING

Rx

For total time

3 rounds:

10 Kipping HSPU (*15 Dual DB Push Press or 10 Pike Box SHSPU)

15 TTB

30 Single Cross Overs or 50 Double Unders

Rest 2min

3 rounds

5 Wall Walk

30 V-ups (Quarterfinal standard)

75 Double Unders

Cap 17mins

Advanced/Elite

For total time

3 rounds:

10 Wall Facing SHSPU (Wall Walk entry)

20 GHD Sit Ups or TTB

30 Single Cross Overs

Rest 2min

3 rounds

15 Kipping HSPU (Quarterfinal line standard)

30 V-ups (Quarterfinal standard)

75 Double Unders

Cap 16mins

Notes:

Today is a skill-based workout consisting of two triplets, each with three rounds.

The first triplet involves a higher level of complexity.

The second part involves similar exercises, but with simpler variations.