CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
6 ATG Split Squats Per Side
20/20sec Per Side Front Rack opener
10 W-Vs
STRENGTH
Split Jerk (Weight)
Every 2 mins for 6 mins @ light-moderate
Push Press with pause at top of press
Push Jerk with pause in bottom of dip
Split Jerk with pause in receiving
into
Every 2 mins for 10 mins
2 Split Jerk
*Use the first part as a primer for your split jerk. Aim to find a heavy double today
METCON
Crossover from Dumbbells to KB’s (No Measure)
On a 19min rolling clock
AMRAP 5min
3 Squat Cleans 80/55kg
9 TTB
2min Rest
AMRAP 5min
4 Dual DB G2OH 22.5/15kg
6 Burpee Box Jump Overs 30/24inch
2min Rest
AMRAP 5min
40 Double Unders or 20 Drag Rope or 30 Crossovers
10 Dual KB Deadlifts 32/24kg
**For a Large class start groups on different AMRAPs
Intent : Varied, mixed modal conditioning with a theme of barbell/DB/KB cycling. Goal would be to transition quickly between components and hold a smooth unbroken pace