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-moderate
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 10 mins
2 Split Jerk
*Use the first part as a primer for your split jerk. Aim for your final 4 sets of the second part to be @85-87% estimated current 1RM.
METCON
Soft Shoe Shuttle (No Measure)
On a 26min rolling clock
AMRAP 5min
6 Shuttle Runs OR 100m Run
8 Clean and Jerk 60/40kg
2min Rest
AMRAP 5min
60 Double Unders or 30 Drag Rope
15 CTB > Scaled Options
2min Rest
AMRAP 5min
12/9cal Ski Erg
6 Thrusters 60/40kg
2min Rest
AMRAP 5min
12/10 Push-ups
12/10cal Bike Erg
*25ft up + 25ft back = 1 rep
Intent: Aerobic, mixed modal conditioning. Goal is to transition quickly between components and hold a smooth unbroken pace.
Large class scenario: Start on different stations and rotate