CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds:

4 Spiderman Lunge with Thoracic Rotation

20sec Dead Hang or Eagle Hang

10 Alternating KB Sotts Press

*Elevate heels on a plate to help with limited mobility

15 Oscillating Squat jumps > Adding some load (wallball)


On the 2min for 12mins

Halting Below Knee Power Clean*

3 reps

*Pause just below the knee for 2 seconds before completing Power Clean.

Look to keep quads loaded and tension in the upper back during the pause.

**Start at roughly 60%. Complete the top 3 sets no greater than 72-77% 1RM Clean

***For this block, we will continue the theme of alternating between Snatch and Clean each week



AMRAP 11mins


Double Unders


Squat Cleans @70/45kg

Advanced/Elite: 82.5/55kg


For Friday’s sport piece, we have a couplet of double unders and heavy squat cleans.

This workout should start relatively comfortably for most, but as the rounds progress, the increasing reps will force athletes to manage heart rate and strength fatigue.

Although a heavier Rx is prescribed, all reps should look the same, with an emphasis on moving well for the full 11 minutes.