CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

30sec Per/side Shoulder Stretch

Move to Movement Specific Warm Up

Empty Barbell set of First Complex

STRENGTH

Clean & Jerk Series (Weight)

2x (Power Clean + Front Squat + Push Press with pause in dip and pause at top)

Clean with pause below knee and above knee + Push Jerk

1 Clean + Split Jerk
Clean and Jerk Series

20min rolling clock

On the 2min for 6min

2x (Power Clean + Front Squat + Push Press with pause in dip and pause at top)

@50-60% 1RM CJ

On the 2min for 6min

Clean with pause below knee and above knee + Push Jerk

@65-75% 1RM CJ

On the 2min for 8min

1 Clean + Split Jerk

Build from 75% 1RM CJ to mod-heavy

METCON

Metcon (Time)

For total time

5 rounds:

10 x25ft Shuttles (up and back = 1)

10 Line Facing Burpees (jump over a line on the floor instead of a barbell)

Rest 3mins

3 rounds:

500/450m Row

15 Hand Stand Push Up

Rest 3mins

3 rounds:

1000/900m Bike Erg

20 Wall Balls @20/14lb

Cap= 26mins

Large Class Scenario Start class on different couplets

No Shuttle Run 3 Rounds 200m Run, 15 Burpees