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

On the 2min for 10mins

Hang Power Clean

10-8-6-4-2

*Start at approx. 50%1RM and build to moderate-heavy

Must be smooth, continuous reps

CONDITIONING

Rx

On the 5min for 20min:

1)

20/16cal Row/Bike/Ski

200m Run (or 10 shuttles if space)

Max reps TTB till the 3min

Rest 2min

2)

15 Dual DB Thrusters 22.5/15kg (Advanced 20 reps)

200m Run (or 10 shuttles if space)

Max Cal Row/Bike/Ski till th 3min

Rest 2min

Notes:

Today’s workout comprises 3-minute work intervals with 2-minute rest periods.

Aim for a relatively high pace in each interval.

Your score is the total of TTB + Cals achieved in the “max reps” component at the end of each interval.

For larger classes, consider having half start on part 1 and the other half on part 2 to manage space and equipment efficiently.