CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run/Row/Ski/Bike

1-2 Lunge Flow per side

10/10 Single Lge Hip Lift

(Spiderman. lunge with thoracic rotation)

5 Muscle Clean + Front Squat

5 strict press in Split Jerk receiving position

STRENGTH

Clean and Jerk

On the 2min for 12min (6 sets)

5 Burpee Over Bar

1 Clean and Jerk

*Start at approximately 75% of your 1RM and look to increase every 1-2 sets if moving well. Ideally this is completed as a squat clean & split jerk.

Advanced athletes should be look to start at 75% and finish at 90-95% (slightly greater than last week).

Novice lifters: work with light loads and perform 2-3 light-moderate Power Clean and Jerks each set to work on technique

CONDITIONING

Rx

For total time:

3 rounds of:

5 SHSPU (Scaled:10 Box Pike SHSPU)

10 Dual DB Hang Power Cleans 22.5/15kg

50 double-unders

Rest exactly 1 min. Then:

3 rounds of:

10 Kipping HSPU (Scaled: 10 Push Ups)

10 Dual DB Shoulder To Overhead

50 double-unders

15min cap

Advanced/Elite

For total time:

3 rounds of:

10 SHSPU

10 Dual DB Hang Power Cleans 22.5/15kg

50 double-unders

Rest exactly 1 min. Then:

3 rounds of:

10 Kipping HSPU

10 Dual DB Shoulder To Overhead

50 double-unders

15min cap

Notes:

Today’s workout for advanced athletes is a retest from the 2021 CrossFit Quarterfinals’ first workout.

It consists of a challenging gymnastic triplet with set rest between two 3-round efforts.

The workout officially has a 10-minute cap, but we’ve extended it by 5 minutes to allow more participants to complete it.

The Rx version will follow a similar structure, with a slight reduction in reps for strict handstand push-ups (HSPUs).