CrossFit Geo – XFIT
2 Rounds For Quality
5 Dive Bombers
5 Strict Press in Push Jerk receiving position (pause top and bottom)
Jerk (On the 90sec for 9min (6 sets)
3 TnG Push Press + 1 Push Jerk)
*Start at approx 6-7RPE and build to approx 80% of last week’s top set
Metcon (No Measure)
On the 7min for 28min
10-15 Unbroken HSPU / DB Push Press (deficit optional for Rx+)
10-15 Unbroken Pull-ups / DB Bent Rows (CTB optional for Rx+)
200m Ski Erg or 12/9cal Echo
The purpose of this piece is primarily aerobic conditioning, whilst practicing some smooth gymnastics reps under elevated heart rate.
Scale the HSPU/Pull-ups so that you can finish each round between 4-5min. The Row, Run,Ski combined taking around 3-3:30, and the unbroken reps on the other movements each taking 30-45sec tops.
For a larger class stagger start two groups by 2mins or if possible have half start on Row and the other half start on Ski/Echo. Lastly if limited ergs have 2x200m run.