CrossFit Geo – XFIT

Warm Up

2 rounds

10/8 Cal Bike

10 Dowel Pass Throughs

10 Cossack Squats

10 Oscilating Squat Jumps

5 Muscle Snatch + Overhead Squat

Spend 10mins building to 80-85% before starting strength piece.

STRENGTH

18min window to warm up and complete:

On the 2:30min for 10min

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

2 Snatch at 80-85% of 1RM snatch

*Aim to complete the Snatches within 30-60sec of coming off the bike, while still maintaining quality form.

Stagger two groups by 60seconds to allow for more people to use Echo.

CONDITIONING

Rx

For time:

28 Single DB Snatch 22.5/15kg

14 Burpee Broad Jump 1m (turn around every rep)

14 Front Squats 70/45kg

21 Pull Ups

14 Front Squats

14 Burpee Broad Jump 1m (turn around every rep)

28 Single DB Snatch 22.5/15kg

16min cap

Advanced/Elite

For time:

27 Single DB Snatch 32.5/22.5kg

21 Burpee Broad Jump 1.5m (turn around every rep)

14 Front Squats 83/61kg

7 Rope Climbs 15ft OR 28 CTB

14 Front Squats 83/61kg

21 Burpee Broad Jump 1.5m

27 Single DB Snatch 32.5/22.5kg

16min cap

*Burpee Broad Jump Standard: Hands behind line on the floor. Two-foot take-off from behind line; two-foot landing completely over the line on the other side.

Notes:

Today’s workout follows a “down and back” style chipper.

The objective here is to maintain a similar speed on the way back as you did at the beginning.

Steady, controlled rhythm through the DB’s and burpees. 1-2 sets on the front squats. Manage Pull-ups/Rope Climbs so that every rep is efficient and looks the same.