CrossFit Geo – XFIT
WARM UP
200m Run/Row/Bike/Ski
2 rounds
20 sec Dead Hang
5 Tall Muscle Clean
5 Stict Press
5 Full Grip Pause Front Sqauts
10 Oscillating Squat Jumps*
STRENGTH
Every 2mins for 8mins
1 Power Clean Push Jerk
1 Squat Clean Split Jerk
*Start at 65% and build to moderate, complete each split jerk with a pause in receiving position. Use as a primer for workout.
CONDITIONING
Rx
Rolling clock 18mins
For time
500m Row/Ski or 1000/900m Bike Erg
16 Dual KB Front Squats 24/16kg (Scale to dual DB)
400m Run
rest 1min
400m Run
16 Dual KB Front Squats 24/16kg (Scale to dual DB)
500m Row/Ski or 1000/900m Bike Erg
*Cap 12mins
into
In the remaining time until the 18min mark find a heavy:
Clean and Jerk
Two scores: Time & Weight lifted
Notes:
Todays workout is a two round triplet into a max lift.
Use the strength segment at the start of the session to prime you for the max lift.
Set the weights up before you start the workout with a few plates left beside the barbell for your goal weights.
When approaching the Clean and Jerk look to complete 4-5 sets building each time. The first 1-2 weights should be comfortable and build confidence for the remaining lifts.
Have a plan beforehand for the starting weights and goal weights.
For a large class have half start and finish on the run with the erg effort in the middle. Aim to put faster athletes on ergs first.