CrossFit Geo – XFIT


200m Run/Row/Bike/Ski

2 rounds

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

Metcon (Calories)


On the 3min for 15min

200m Run

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.