CrossFit Geo – XFIT
WARM UP
200m Run/Row/Bike/Ski
2 rounds
5 Muscle Clean
5 Push Press with pause over head
5 Split Jerk
15 Oscillating Squat Jumps*
Clean and Jerk (Clean and Jerk Series
On the 2min for 12min
Sets 1,2,3 (tech focus):
Power Clean Push Jerk + Clean and Jerk
Sets 4,5,6:
1 Clean and Jerk @ approx. 85-90% 1RM)
*** Gradually increase the load on the bar as you move through the series.
Start at approx. 60% 1RM CJ
Metcon (Calories)
Rx
On the 4min for 24min (2 rounds)
1.
200m Run
16 DB Snatch 22.5/15kg
Max cal Bike/Row/Ski till the 2:30min
2.
200m Run
12 Thrusters 40/30kg
Max cal Bike/Row/Ski till the 2:30min
***Score is total cals accumulated.
Advanced/Elite
On the 4min for 24min (2 rounds)
1.
200m Run
15 Power Snatch 50/35kg
Max cal Bike/Row/Ski till the 2:30min
2.
200m Run
15 Thrusters 50/35kg
Max cal Row till the 2:30min
*** Score is total cals accumulated
Notes:
The goal for this workout is to spend at least 30-45 seconds on the erg each round.
Choose a load or rep scheme that will allow you to maintain this.
If choosing to go Advanced/Elite you should be able to complete the reps in no more than 2 sets for snatch and unbroken or 2 sets for thrusters.
For a large class stagger start by 2mins and share equipment.
To save space you may need to replace Barbells with Dumbbells.