CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

20sec Active Hang

10 Cat Cammel

5 Muscle Clean

5 Full Grip Pause Front Squats

5 Empty Bar pause in catch Split Jerk


Clean and Jerk IWT

On the 5min for 3 sets (15min rolling clock)

2 rounds:

2-5 Bar Muscle Ups or 10 TTB

10 Jump Squats (Air Squat, driving up so that feet leave floor slightly at the top)


Max reps Clean and Jerk till 3min

(CJ anyhow)

2min Rest

Clean and Jerk Loads

Set 1: 85% 1RM (Heavy)

Set 2: 80% 1RM (Moderate-Heavy)

Set 3: 75% 1RM (Moderate)

*Todays class has two longer pieces so make sure its a quick turn around from IWT to Conditioning.



On the 8min for 24min: (22mins)

24 Shuttles (25ft one way = 1 rep) or 200m Run*

Max Cal Bike/Row/Ski till 3min

30 Wall Balls 20/14lbs

Max Call Bike/Row/Ski till 6min

Rest 2min

Score is total calories

Scale Shuttle and Wall Balls as needed to ensure at least 60-90sec on Ergs each time

*If limited class space swap shuttles for a 200m run.

Limited Erg/Large Class Option

AMRAP 24mins

Partner Workout

Max Cal Bike/Row/Ski

Every 8mins including the 0:00 stop and complete following:

24 Shuttles (25ft one way = 1 rep) & 30 Wall Balls 20/14lbs

*One athlete completing shuttles at the same time the other is Wall Balling, rotate and repeat.

Once each athlete has completed both they may work on max cals.

Score is total calories


Today’s workout is a 6 minute window with set work at the 0:00 and the 3-minute mark. Aim to push the pace on the shuttles and wall balls to increase the time dedicated to max calories. Strive for consistent calorie output across each round. In case of limited space or equipment, follow the second workout option.