CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

20sec Deadhang

10 Cat Cammel

5 Muscle Clean

5 Full Grip Pause Front Squats

5 Empty Bar pause in catch Split Jerk

Clean and Jerk (Time priority lifting )

1min max reps Clean and Jerks at 75% 1RM

2min Rest

90sec max reps Clean and Jerks at 80% 1RM

2min Rest

2min max reps Clean and Jerks at 85% 1RM

*You can opt for either a squat clean or power clean, but ensure that all lifts are executed with proper form.

CONDITIONING

Rx

On the 8min for 24min:

15 Burpee Box Jumps 24/20inch (Advanced 30/24″)

into

AMRAP in remaining time till 6min:

Max Cal Row/Bike/Ski

*Complete a 400m Run at the 3min mark

Score is total calories (not including BBJO)

Notes:

Approach the 15 Burpee Box Jump Overs with a steady pace, and consider the advanced height for an added challenge.

After completing the BBJ, make your way to the erg to start working through calories, once the 3min mark hits, get off the erg and complete a 400m run. When you return from the run, you have the remaining time in the 6min window to keep accumulating as many calories as possible. If you find you are getting less than 40sec time on the erg portion of the interval, then scale the running distance to 200m.