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 – Rolling clock 17 mins (Weight)
EMOM 5min
2 Muscle Clean + 2 Strict Press
Rest 1min
EMOM 5min
1 Power Clean Push Jerk
Rest 1min
EMOM 5min
1 Clean and Jerk
*Start at approx 40/30kg – 50/35kg (or 30-40% 1RM CJ) and slowly build load as you move through the series, finishing on a heavy for the day
METCON
row burpee rest under row rest (AMRAP – Reps)
Advanced/RX
On the 6min for 24min (2 rounds)
1. 30/24cal Row into max reps Bar Facing Burpees till the 3min (then rest 3min)
2. 100 Double Unders into max Cal Row till the 3min (then rest 3min)
Score is total Burpees from 1 + Cals from 2.
Elite
1. 36/27cal Row into max reps Bar Facing Burpees till the 3min (then rest 3min)
2. 150 Double Unders into max Cal Row till the 3min (then rest 3min)
*Large class split into 2 groups and stagger by 3mins. Use Bike/Ski if needed but considerreducing cals by 10-15% if so.