CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

20sec Active Hang

10 Cat Camel

10 Oscillating Squat Jumps

5 Muscle Clean

5 Full Grip Pause Front Squats

STRENGTH

Clean

On the 90sec for 18min (3 sets)

1. 1 Clean at approx. 80% 1RM

2. 1 Clean at approx. 85% 1RM

3. 1 Clean at approx. 90% 1RM

4. Rest

*Percentages are just a guide.

Can go slightly heavier or slightly lighter depending on feel.

Can also increase load as you move through the rounds, as long as there is still a wave loading format.

CONDITIONING

Rx

Individual option

AMRAP 20mins

50/40 Cal Row/Bike/Ski

400m Run or 10 Shuttles (25ft up and 25ft back = 1)

16/12 Ring Dips (*Scale to Deficit Push Ups)

40/30 Cal Row/Bike/Ski

400m Run or 10 Shuttles (25ft up and 25ft back = 1)

14/10 Ring Dips

30/24 Cal Row/Bike/Ski

200m Run or 6 Shuttles (25ft up and 25ft back = 1)

12/8 Ring Dips

20/16 Cal Row/Bike/Ski

200m Run or 6 Shuttles (25ft up and 25ft back = 1)

10/6 Ring Dips

Partner Option/Limited ergs and equipment

AMRAP 20mins Pairs, Share anyhow

60/50 Cal Row/Bike/Ski

400m Run *together (or 10 Shuttles (25ft up and 25ft back = 1)

30/25 Ring Dips (*Scale to Deficit Push Ups)

*Advanced/Elite 20/16 Ring Muscle Ups

Advanced/Elite

AMRAP 20mins

50/40 Cal Row/Bike/Ski

18 Shuttles *25ft out and 25ft back equals 1rep (or 400m Run)

12/9 RMU

40/30 Cal Row/Bike/Ski

16 Shuttles (or 400m Run)

10/8 RMU

30/24 Cal Row/Bike/Ski

14 Shuttles (or 400m Run)

8/7 RMU

20/16 Cal Row/Bike/Ski

12 Shuttles (or 400m Run)

6/5 RMU

Notes:

Today’s workout presents an aerobic challenge with a dose of gymnastic skill.

For larger classes or limited erg options, consider having half the class start with the run, followed by gymnastics, and then the erg.

Have athletes share equipment and work in with each other as needed. Alternatively, you can opt for a partner workout format.