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. 65-70% 1RM Clean and Jerk, if you are moving well increase for the following three sets.

CONDITIONING

Rx

For time:

30/24cal Row/Bike/Ski

into

2 rounds

16 Dual DB Front Rack Lunge 22.5/15kg

16 TTB

into

2 Rounds

16 Dual DB Front Squats

16 Kipping HSPU

into

30/24cal Row/Bike/Ski

Cap 20mins

Advanced/Elite

For time:

35/28cal Row

into

2 rounds

50ft Dual DB Front Rack Walking Lunge 22.5/15kg

30 TTB

into

2 Rounds

20 Dual DB Front Squats

20 Strict HSPU

into

35/28cal Row

Cap 20mins

Notes:

Today’s workout features two couplets with a buy-in/cash-out row.

In this workout style, the goal is to move swiftly through the buy-in, but it’s important not to start too aggressively.

Aim for quick transitions and a consistent pace throughout the workout.

Breaking reps early is recommended, particularly to preserve grip strength and prevent shoulder fatigue in the later rounds.