CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run/Row/Ski/Bike

10m Travelling lunge with twist toward forward knee

10m Hamstring Sweep

5 Inch Worms with a Push up

Coach led Barbell warm up

5 Hang Muscle Clean + Push Press

5 Power Clean + Push Jerk

STRENGTH

On the 90sec for 10:30 (6 sets)

Power Clean Push Jerk

3-3-2-2-1-1

*Start at around 70%1RM and build to a heavy single

CONDITIONING

Rx

On a 22min rolling clock

AMRAP 8min

5 Bar Muscle Up (5 Jumping BMU or 5 CTB)

5 Squat Clean 60/40kg

3min Rest

AMRAP 8min

9/6 Cal Echo or 12/10 Cal Row/Ski

9 Lateral Burpee Over Bar

Advanced/Elite

On a 22min rolling clock

AMRAP 8min

5 Ring Muscle Ups

5 Squat Clean 82.5/55kg

3min Rest

AMRAP 8min

9/6 Cal Echo

9 Lateral Burpee Over Bar

Notes:

Today’s workout consists of a series of 8-minute AMRAPs with a 2-minute rest interval in between.

Some athletes aiming to complete all movements Rx or at an Advanced/Elite level may need to reduce reps to maintain overall intensity.