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

EMOM 8mins

1 Power Clean Push Jerk (TnG out of PC into Jerk)

1 Power Clean Push Jerk (Reset after PC before Jerk dip)

*Complete all reps at approx. 70% 1RM

** De-load Week

CONDITIONING

Rx

On the 5min for 20min

400m Run or 500m Row

AMRAP till the 4min mark

4 Wall Walks

10 Box Jump Over Step Down 24/20″

Advanced/Elite

On the 5min for 20min

400m Run or 500m Row

AMRAP till the 4min mark

50ft HS Walk

10 Box Jump Over 30/24″

Notes:

For a large class or limited equipment, stagger two groups by 2 minutes to share ergs or have the class alternate between running one round and rowing the next.

Scale the handstand walk to 25ft if 50ft is likely to take you more than 60sec.