CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

20-30sec Dead hand/Shoulder Stretch

5/5/5 Squats *Wider foot position, Normal foot position, Narrow foot Position

5 Muscle Clean 5 Strict Press

STRENGTH

Clean and Jerk Series

On the 2min for 12min

1. 3 Clusters @ 60% 1RM CJ

2. 3 Clusters @ same or slightly more

3. 3 Power Clean Push Jerk @ 70% 1RM CJ

4. 3 Power Clean Push Jerk @ same or slightly more

5. 2 Clean and Jerk @ 80% 1RM CJ

6. 2 Clean and Jerk @ same or slightly more

*Each week we will address the clean and jerk in a series format. It will allow us some exposure to TnG style cycling plus finish with a moderate-heavy single.

Conditioning (Time)

Rx

For time

800m Run

into

4 rounds

15 TTB

14 DB FR Lunge @22.5/15kg

into

800m Run

Advanced/Elite

For time

800m Run

into

4 rounds

20 TTB

16 DB FR Lunge @22.5/15kg

into

800m Run

20min cap
Notes:

Todays workout is predominately aerobic conditioning with leg and core fatigue. Though the majority of time in this workout will be found on the run, pace smartly to spend as little time on the middle 4 rounds. Manage fatigue by breaking reps before you need to. Advanced athletes may look to go unbroken.