CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

20sec Dead hang or Eagle Hang

6/6 Half kneeling plate overhead side bends

10 Cossack Squats

into

Coach led BB & Pull up/CTB warm up. Aim to build to a moderate load snatch before starting.

STRENGTH

CROSSFIT OPEN 24.1

Workout to be released by CrossFit HQ on 1st March.

or

Every 90sec For 12min

1 Push Jerk

1 Split Jerk *with Pause in Catch

*Start @65% increase every 1-2 Sets if moving well.

CONDITIONING

CROSSFIT OPEN 24.1

Workout to be released by CrossFit HQ on 1st March.

or

Every 3mins for 18mins

1)

200m Run

Max reps Burpee Box Jump Step Down @24/20 till 90sec

Rest 90sec

2)

20 Wall Balls

Max cal Bike Erg/Echo till 90sec

Rest 90sec

3)

50 Double Unders

Max Cal Row/Ski till 90sec

Rest 90sec

Notes:

Today’s workout involves couplets with 90sec work intervals and 90seconds of rest.

Record your reps in the first round and aim to match or surpass them in the second round. In larger classes or with limited erg options, consider staggering starts on different couplets for a smoother flow.