CrossFit Geo – XFIT

Warm Up

2 rounds

10/8 Cal Bike

10 Dowel Pass Throughs

10 Cossack Squats with Dowel Overhead

10 Oscilating 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 2min for 10min

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

1 Snatch

*Complete all sets at 75-80% 1RM Snatch. For novice lifters, work with light loads and perform 2-3 light-moderate Snatches or Power Snatches each set to work on technique

**De-load week.

CONDITIONING

Rx

On the 5min for 15mins

300/250m Ski/Row or 600/500m Bike Erg

into

AMRAP till 4min mark

4 Strict Pull-ups

4 Deadlift 100/70kg

6 Bar Facing Burpee

Advanced/Elite

On the 5min for 15mins

300/250m Ski

into

AMRAP till 4min mark

2 Rope Climbs or 4 Strict CTB

4 Deadlift 120/85kg

6 Burpee Box Jump Over 30/24″

Notes:

Today’s workout presents a challenge with heavier deadlifts and strict Chest-to-Bar (CTB) Pull-ups.

While aiming to accumulate reps within the 4-minute window, prioritize perfect execution of the deadlifts. If you find it difficult to perform touch-and-go reps each round with proper form, consider scaling down the load.

Warm Up

2 rounds

10/8 Cal Bike

10 Dowel Pass Throughs

10 Cossack Squats with Dowel Overhead

10 Oscilating Squat Jumps

5 Muscle Snatch + Overhead Squat

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