CrossFit Geo – XFIT

Warm Up

2 rounds

10 Cal Bike/Row/Ski

4 Spiderman lunge with rotation

10 Air Squats

10 Bird Dog

5 Muscle Clean

5 Front Squats

5 Push Jerks

Move to movement specific warm up

CONDITIONING

Partner Workout

Every 8mins for 32mins

Athlete 1) 400m Run

Athlete 2) 500m Row/Ski or 1000m Bike erg

into

15 Sync Front Squats*

*One barbell 60/40kg & a pair of DBs 22.5/15kg

20 Burpee Over Bar

Max rep Barbell Clean & Jerk till the 6min mark

Advanced/Elite: BB 70/45kg DB 32.5/22.5kg

Notes/Flow:

At the start, both athletes will begin their buy-in simultaneously, with one running 400 meters and the other rowing 500 meters.

Once both athletes complete their buy-in and return, they will perform 16 synchronized squats.

One athlete will use the barbell and the other will use the dumbbells; they may switch between the barbell and dumbbells at any point during the set.

After finishing the squats, they will share 20 lateral burpees over the barbell.

In the remaining time until the 6-minute mark, they will accumulate as many clean and jerks as possible. Athletes can alternate between running and rowing each round or stick with one option for all rounds.

The score is the total number of clean and jerks completed across all rounds.

Be sure to scale the weights and exercises appropriately to have at least 1-2min on the barbell each round.