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
Clean and Jerk (Clean and Jerk Series
On a 15min rolling clock
5min to find a Heavy Single Cluster
5min to find a Heavy Single Power Clean Push Jerk
5min to find a Heavy Single Clean and Jerk
)
*Build to a heavy single within each 5min window, you may wish to reduce weight slightly and rebuild for each bracket.
CONDITIONING
Rx
For time:
20 Double Unders
12 Wall Balls 20/14lbs 10/9ft
40 Double Unders
18 Wall Balls
60 Double Unders
24 Wall Balls
80 Double Unders
30 Wall Balls
100 Double Unders
36 Wall Balls
Cap 14mins
Advanced/Elite
For time:
30 Double Unders
12 Wall Balls 30/20lbs 10/9ft
60 Double Unders
18 Wall Balls
90 Double Unders
24 Wall Balls
120 Double Unders
30 Wall Balls
150 Double Unders
36 Wall Balls
Cap 14mins
Notes:
Simple couplet of ascending reps of double unders and wall balls. Depending on your capacity you may look to go unbroken for 1-3 rounds then purposefully break the reps up in 2-3 sets. Advanced athletes challenge today will come from a 30/20lb wall ball.