CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

5 Muscle Cleans

5 Full-Grip Front Squats

10 Flat Footed Pogos

*Gradually increase height and power with full foot contact

5 Strict Press

5/5 Jumping Lunges (in split jerk position)

STRENGTH

On the 90sec for 12min (8 sets)

1 Power Clean

1 Clean

1 Split jerk

*Aim to complete the final 3 sets @8RPE, each week we will look to increase load on the top 3 sets.

Reset on the floor between power clean and full clean. Advanced/heavier lifters may chose to go on the 2min.

CONDITIONING

Rx

CrossFit Open Event 17.2

AMRAP 12mins

2 rounds

50ft Dual DB FR Lunge 22.5/15kg

16 TTB

8 Dual DB Power Clean

into

2 rounds

50ft Dual DB FR Lunge 22.5/15kg

16 BMU (Scaled: CTB or Pull Ups)

8 Dual Db Power Clean

*Alternating between TTB and BMU every 2 rounds.

Notes:

Tuesday’s workout is a repeat of the 2017 CrossFit Open’s second workout.

If space is limited for the walking lunges, perform 16 reverse lunges in place.

If dumbbells are limited, include the option to substitute with 16 barbell lunges and 8 barbell power cleans at 50/35kg.