CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds:

Downward Dog into Cobras

W-Y’s

Scap Push-ups

Pike Shoulder Taps

STRENGTH

Jerk (1 x Push Jerk + 1 x Split Jerk
On the 2min for 12min
)

Start at 6-7RPE and build up to heavy

METCON

Metcon (Time)

“2023 Helen”

3 rounds for time:

400m Run

21 KB Swings 32/24kg

12 CTB

15min cap

Scaled

“Helen”

3 rounds for time:

400m Run

21 KB Swings 24/16kg

12 Pull-ups or Ring Rows

15min cap

Rx+

“2023 BMU Helen”

3 rounds for time:

400m Run

21 KB Swings 32/24kg

12 Bar Muscle Ups

15min cap

Notes:

A challenging spin on the original CrossFit Benchmark, “Helen”. This workout is designed for people to be able to hold a good pace on the run and go unbroken on the KB Swings. Ideally 1-2 sets on Pull-ups/CTB/BMU for at least the first 1-2 rounds. Pick a variation you think you could hold sub 4min rounds on.