CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

4 Shin Box with Forward Lean

4 Thoracic Rotations (Twisting bear)

10 Russian KB Swing

10 KB Reverse Lunge

Coach led Barbell complex warm up

5 Hang Muscle Clean

5 Hang Power Clean

5 Power Clean

STRENGTH

17min window to warm up and complete:

Every 2mins for 12mins

Power Clean Complex

1 Power Clean + 2 Hang Power Clean

*Complete the first three sets at approx 67-72% 1RM Clean and Jerk, if you are moving well increase for the following three sets.

*Novice lifters may go on the 90sec and use light loads to get some repetition practice

CONDITIONING

Rx

On the 4min for 20min (5 sets)

15/12cal Bike/Row/Ski

5 Power Snatch 60/40kg OR Sandbag/Dead ball Over Shoulder

12 Dual *DB Lunge 22.5/15kg

3min cap per round

Round 1) Farmers

Round 2) Front Rack

Round 3) Filly (One Arm Overhead, One Arm Front Rack)

*Snatch or Sandbag depending on how body is feeling and what you need to work on more.

Advanced/Elite

On the 4min for 20min (5 sets)

18/15cal Ski (Bike/Row)

5 Squat Snatch 60/40kg OR Sandbag Over Shoulder 70/45kg*

16 Dual *DB Lunge 22.5/15kg

3min cap per round

Round 1) Farmers

Round 2) Front Rack

Round 3) Dual Overhead

*Snatch or Sandbag depending on how body is feeling and what you need to work on more.

Notes:

Athletes can customize the workout by choosing between Squat Snatch and Sandbag/Dead ball clean, depending on how they feel or personal preference.

The work out focus is to achieve high-intensity intervals while experiencing various variations of DB Lunging.

Keep in mind that the workout details may be subject to change depending on the release of 24.2.

For a large class, share equipment with a partner and stagger start by 2min.