CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1x Lunge Flow + Dive Bomber P/Side

2 Rounds

20/20sec Front Rack Stretch

8 Muscle Cleans

8 Strict Press

Move to Movement Specific Warm Up

Warm up sets Clean and Jerk Complex

STRENGTH

Clean and Jerk Complex E2MOM (Weight)

On the 2min for 10min

Perform 50 Double Unders

into:

3 TnG Power Clean + 2 Push Jerk + 1 Split Jerk

Start the first round at approx 65% 1RM CJ and work up to heavy on this complex

METCON

2014 Regionals Event 6 (Time)

ADVANCED RX+

For time:

50-calorie row

50 box jump overs, 24 / 18 in.

50 deadlifts, 80/55kg

50 wall-ball shots, 20 / 14 lb.

50 ring dips

50 wall-ball shots, 20 / 14 lb.

50 deadlifts, 80/55kg

50 box jump overs, 24 / 18 in.

50-calorie row

30min cap

RX For time:

50-calorie row

50 box jump overs, 24 / 18 in.

50 deadlifts, 70/45kg

50 wall-ball shots, 20 / 14 lb.

50 push-ups

50 wall-ball shots, 20 / 14 lb.

50 deadlifts, 70/45kg

50 box jump overs, 24 / 18 in.

50-calorie row

30min cap