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
Start at approx 65%
1RM CJ and build each set
1) 5 TnG Power Clean + 5 TnG Push Jerk
2) 4 TnG Power Clean + 4 TnG Push Jerk
3) 3 TnG Power Clean + 3 TnG Push Jerk
4) 2 TnG Power Clean + 2 TnG Push Jerk
1) 1 Power Clean + 1 Push Jerk
Advanced option: Perform 30 Double Unders immediately before each set
AMRAP (Pairs) or FOR TIME (Indi) (AMRAP – Reps)
INTERMEDIATE (PARTNER WORKOUT)
AMRAP 20min
Share anyhow
50 Back Squats 40/30kg
30 CTB
30 Shoulder to Overhead 40/30kg
40 Front Squats 40/30kg
40 TTB
40 Shoulder to Overhead 40/30kg
30 OH Squats 40/30kg
50 TTB
50 Shoulder to Overhead 40/30kg
**Scaled option**
scale weights for barbell
CTB/P/Ups/Ring rows
TTB/ Leg Raise/Knee Raise
ADVANCED (INDIVIDUAL WORKOUT)
For time:
36 Back Squats 60/40kg
18 Bar Muscle Ups
18 Shoulder to Overhead 60/40kg
24 Front Squats 50/35kg
24 CTB
24 Shoulder to Overhead 50/35kg
18 OH Squats 40/30kg
36 TTB
36 Shoulder to Overhead 40/30kg