CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

20sec Dead hang or Eagle Hang

10 Poggo Jumps

6/6 Half kneeling plate overhead side bends

5 Muscle Clean + Front Squat

5 strict press in Split Jerk receiving position

CONDITIONING

Rolling clock for 40mins

Partner Workout

0:00-10:00

5-5 Clean and Jerk 60/40kg (Elite 80/55kg)

4-4 Clean and Jerk 70/45kg (Elite 90/65kg)

3-3 Clean and Jerk 80/52.5kg (Elite 100/70kg)

2-2 Clean and Jerk 90/60kg (Elite 110/75kg)

1-1 Clean and Jerk 100/65kg (Elite 120/80kg)

*The first athlete completes all 5 reps at the initial weight, followed by the second athlete. Then, the load is increased, and the format is repeated. Adjust the weights accordingly to ensure that the final bar is a moderately heavy single. Clean and Jerk can be performed anyhow. Final load should not be more than 90%1RM

15:00-40:00

Rx

For time, shared anyhow

18 Front squats 70/45kg

18 Wall Walks

36 Cal Bike/Row/Ski

30 Front squats 60/40kg

30 Ring Dips (*Box Dips/Push ups)

60 Cal Bike Row/Ski/Each

42 Front squats 40/30kg

42 HSPU (BB Shoulder to Overhead)

84 Cal Bike/Row/Ski

Cap 25mins

Advanced/Elite

18 Front squats 100/70kg

18 Wall Walks

36 Cal Bike/Row/Ski

30 Front squats 80/55kg

30 Ring Muscle Ups

60 Cal Bike Row/Ski/Each

42 Front squats 60/40kg

42 Strict HSPU

84 Cal Bike/Row/Ski

Cap 25mins