CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 Rounds

6 ATG Split Squats Per Side

20/20sec Per Side Front Rack opener

10 W-Vs


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


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.


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