CrossFit Geo – XFIT
5 Muscle Clean
5 Push Press with pause over head
5 Split Jerk
15 Oscillating Squat Jumps*
*Oscillating Squat Jumps
Clean and Jerk (Clean and Jerk Series
On the 90sec for 9 sets (13:30min)
1. 1 Clean and Jerk at 70-80% 1RM
2. 1 Clean and Jerk at 75-85% 1RM
3. 1 Clean and Jerk at 80-90% 1RM)
*Wave format – start at lower end of percentage ranges for the first wave, then if moving well, look to increase towards the top end of the range.
Make sure to spend a decent amount of time warming up before starting waves.
Example of loading pattern for person with 100kg 1RM :
Wave 1 (Sets 1,2,3): 70,75,80kg
Wave 2 (Sets 4,5,6): 70,75,80kg
Wave 3 (Sets 7,8,9): 75,80,85kg
On the 3min for 15min
Max cal Bike/Row/Ski till the 2min
Score for this workout is total cals.
Look for a sustainable pace at the start and push the last 2-3 rounds to maintain that output.
For a large class break into two groups and stagger the start by 90seconds.