CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

10 Romanian Deadlift

10 Bent Over Row

1 Wall Walk + 10sec Hold

5 Hang Muscle Clean

5 Hang Power Clean

STRENGTH

Every 2mins for 10mins

3 Hang Power Clean

*Start art around 65-70% and work up to moderate-heavy. Reset hang position between each rep, focusing on proper clean technique and not “speed-style” barbell cycling.

CONDITIONING

Rx

Every 5mins for 20mins

400m Run

15 CTB

Max Wall Walk till the 3:30min mark

*Score is total wall walks

Scale CTB as needed to ensure you get at least 30-60sec on the Wall Walks each round

Advanced/Elite

Every 5mins for 20mins

400m Run

18 CTB

Max Distance Handstand Walk till the 3:30min mark

*Score is total distance covered

**Every 5ft=1rep

Scale CTB as needed to ensure you get at least 30-60sec on the HS Walks each round

Notes:

Today’s workout starts with a buy-in of a 400m run followed by 18 Chest-to-Bar Pull-ups (CTB), leading into max effort Wall Walks until the 3:30 mark.

Your score will be the lowest round of total Wall Walks completed, so it’s crucial to maintain consistent pacing throughout.

For those opting for the Advanced level, the format remains the same, but instead of Wall Walks, aim for max distance Handstand Walks.