CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
1x Lunge Flow + Dive Bomber P/Side
2 Rounds 20/20sec Front Rack Stretch
5 Full Grip Front Squat
5 Tall Cleans
5 Hang Squat Clean with a pause in the receiving position.
Move to Movement Specific Warm Up Warm up sets Hang Clean
STRENGTH
Hang Clean (5 x 2 )
2 Hang Clean
On the 2min for 10min
Start at 75% 1RM Hang Clean and build to heavy
METCON
Workout for Time (AMRAP – Reps)
For time (15min cap)
18 Power Snatch 40/30kg
18 Bar Facing Burpees
16 Power Snatch
16 Bar Facing Burpees
14 Power Snatch
14 Bar Facing Burpees
Scaled: Reduce Power Snatch weight
Advanced: Increase weight each round 40/30kg, 50/35kg, 60/40kg
Elite: Increase weight each round 50/35kg, 60/40kg, 70/45kg
Must use collars.
Weight can be changed at any time once the snatches at a particular load are complete