CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

20-30sec Dead Hang/Lat Stretch

5 Slow Pull Muscle Snatch

10 Oscillating Squat Jumps*

STRENGTH

In a 16min window complete following:

Snatch Complex

Snatch + Hang Snatch from below knee

*Warm up with empty bar, then start the clock and work up to heavy in 10min

CONDITIONING

Rx

For time:

21 Shoulder to Overhead 60/40kg

21 Pull Ups

15 Shoulder to Overhead 70/45g

15 CTB

9 Shoulder to Overhead 80/52.5kg

9 Burpee CTB

Cap 15mins

Advanced/Elite

For time:

21 Shoulder to Overhead 70/45kg

6 Rope Climbs

15 Shoulder to Overhead 80/52.5kg

4 Rope Climbs

9 Shoulder to Overhead 90/60kg

2 Rope Climbs

Notes:

After the strength segment spend some time mobilising the front rack and warming up for STOH.

This workout involves an increasing load barbell for each round.

Choose a load that you would complete the set reps in no more than 3 sets. A scaling option is to keep the load the same load for each round.

Advanced/Elite will have rope climbs each round instead of Pull-up variations.

If you wish to practice rope climbs but find the volume to high scale reps down. (4/3/2 or 3/2/1)