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

*Start at approx. 70-75% 1RM Clean and Jerk and build to heavy for today.

CONDITIONING

Rx

Every 5mins for 20mins

400m Run or 500m Row

into

AMRAP till 4min mark

6 Alternating Single DB Devils Press 22.5/15kg

12 TTB

**Subject to change pending 24.3 announcement**

Advanced/Elite

Every 5mins for 20mins

400m Run

into

AMRAP till 4min mark

6 Dual DB Devils Press 22.5/15kg

4 Bar Muscle Ups (or 3 Pull-overs)

Notes:

Today’s workout for advanced athletes will include bar pull-overs as an option for the first time.

We strongly recommend that individuals exercise caution in selecting their grips and attempt this only if they feel confident in doing so safely.

For the Rx workout, athletes should strive for an equal number of total reps in each of the four rounds.

Manage your pace during the run and strategically break up the reps to achieve this goal.