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*

Clean and Jerk (Clean and Jerk Series

On the 2min for 12min (6 sets total)

1. 1 Clean and Jerk at 80-85% 1RM
2. 1 Clean and Jerk at 85-90% 1RM
3. 1 Clean and Jerk at 90-95% 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): 80,85,90kg

Wave 2 (Sets 4,5,6): 85,90,92.5-95kg



On the 3min for 21min

10/8cal Bike/Row/Ski


3 Power Clean 50/35kg

3 Front Squat

3 Push Jerk

2min cap per round


On the 3min for 21min

12/9cal Echo Bike

3/2 Ring or Bar Muscle Ups

3 Power Clean 60/40kg

3 Front Squat

3 Push Jerk

2min cap per round


This workout should be challenging to complete within 90sec-2min over the 7 sets.

You can choose your own loading/rep scheme that has you finishing rounds within that timeframe, in order to get the desired stimulus.

Start the first round with what you think is the best version for you, and you can adjust reps or mid-workout if needed.