CrossFit Geo – XFIT

WARM UP

200m Run/Row/Bike/Ski

2 rounds

20 sec Dead Hang

5 Tall Muscle Clean

5 Strict Press

5 Full Grip Pause Front Squats

10 Oscillating Squat Jumps*

STRENGTH

EMOM 8mins 1 Clean and Jerk @70% 1RM

*This EMOM should be technique focused.

Aim to complete every rep with perfect form and identical to each other.

**Deload Week

CONDITIONING

Rx

On a 15min rolling clock

1.

15/12cal Echo (Row/Bike/Ski) 200m Run

Single DB Devils Press 22.5/15kg till 3min

3min Rest

2. 15/12cal Echo (Row/Bike/Ski) 200m Run

Single DB Thrusters 22.5/15kg till 3min

3min Rest

3. 15/12cal Echo (Row/Bike/Ski) 200m Run

Single Alt Hang Clean + Jerk 22.5/15kg till 3min

Score is max total reps on the DB movements

Advanced/Elite

On a 15min rolling clock

1.

15/12cal Echo (Row/Bike/Ski) 200m Run

Dual DB Devils Press 22.5/15kg till 3min

3min Rest

2.

15/12cal Echo (Row/Bike/Ski) 200m Run

Dual DB Thrusters 22.5/15kg till 3min

3min Rest

3.

15/12cal Echo (Row/Bike/Ski) 200m Run

Dual DB Knee Hang Power Clean + Jerk 22.5/15kg till 3min

Score is max total reps on the DB movements

Notes: For a large class or limited ergs, stagger start the class in waves on the 2min.

The aim is to reach the max effort DB movement with at least 40-60seconds left.

Due to the 1:1 work to rest ratio look to attack each round with high intensity.