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*
Clean and Jerk (Every 2mins for 12mins
1 Clean and Jerk
(last 3 sets @ 87-93%))
*Start at roughly 75% aiming for your final 3 reps to be between 87-93% of your 1RM.
For a beginner lifter you may wish to complete 2 reps every 2mins at 7-8RPE focusing on technique.
CONDITIONING
Rx
On the 8min for 24min
20 Russian KB Swings 24/16kg
20/16cal Bike/Row/Ski
10 Burpees
400m Run
Max cal. Bike/Row/Ski till the 6min
Score is total cals, not including the 20/16cal before the Burpees each round.
Advanced/Elite
On the 8min for 24min
20 Russian KB Swings 32/24kg
24/18cal Bike/Row/Ski
15 Burpees to Target
400m Run
Max cal Bike/Row/Ski till the 6min
Score is total Bike Erg cals, not including the 30/24cal before the Burpees each round.
Notes:
Choose an option that will allow you to complete at least a 40 second erg effort each round.
For a large class look to stagger two groups by 2mins sharing ergs and equipment, and cap the first erg effort within the interval at 2min.