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%.

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 time:

500m Row

15 CTB

24 Dual DB Farmers Lunge @22.5/15kg

8 Wall Walks or 100ft HS Walk

24 Dual DB Farmers Lunge @22.5/15kg

15 CTB

500m Row

16min cap

Advanced/Elite

For time:

500m Row

15 BMU

24 Dual DB Farmers Lunge @32.5/22.5kg

150ft HS Walk

24 Dual DB Farmers Lunge @32.5/22.5kg

15 BMU

500m Row

16min cap

Notes:

Today’s workout follows a chipper format, structured in the “down and back” style.

With shorter rep sets, athletes can push the pace on the way in but should be mindful of overall shoulder fatigue, especially if opting for the handstand walk portion.

Upon completing the handstand walk and moving to the other side, athletes should aim to pick up the pace again on the way out.

Some athletes may wish to challenge themselves with the handstand walk, but should reduce the total distance to be able to complete workout within time cap.