CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
6 ATG Split Squats Per Side
20/20sec Per Side Front Rack opener
10 W-Vs
STRENGTH
Split Jerk (Weight)
Every 2 mins for 6 mins @ light
Push Press with pause at top of press
Push Jerk with pause in bottom of dip
Split Jerk with pause in receiving
into
Every 2 mins for 8 mins
3 Split Jerk
*Use the first part as a primer for your split jerk. Aim for your final 3 sets of the second part to be @80-85% estimated current 1RM.
METCON
Let’s Get Lateral (AMRAP – Reps)
25min rolling clock
AMRAP 7min
12/9cal Ski or 12/9cal Echo Bike
10 Box Jump Overs with step down 24/20inch
Rest 2min
AMRAP 7min
15/12cal Row
10 Lateral Burpees over the Rower
Rest 2min
AMRAP 7min
200m Run
15Wall Balls 20/14lbs *
*Rx+ – heavier wall ball for 12 reps
Intent: Aerobic, mixed modal conditioning. Goal would be to transition quickly between components and hold a smooth unbroken pace