CrossFit Geo – XFIT

WARM UP

2 rounds

10/8 Cal Bike

10 Oscillating Deep Squat Jumps

5 Bent Row

5 Clean Deadlift

5 Muscle Clean

5 Strict Press with slow negative into full grip front rack stretch

Spend 5-10mins building to 75% before starting strength piece.

STRENGTH

18min window to warm up and complete:

Clean and Jerk

On the 2 minute for 12 minutes (6 sets)

6 Burpee over the bar + 1 Clean and Jerk (loads as per below)

1. 1 Clean and Jerk at 75% 1RM

2. 1 Clean and Jerk at 80% 1RM

3. 1 Clean and Jerk at 85% 1RM

4. 1 Clean and Jerk at 88% 1RM

5. 1 Clean and Jerk at 92% 1RM

6. 1 Clean and Jerk at 92% 1RM

*Percentages can be used as a guide but ideally we are starting around a 7RPE and increasing slightly every set to finish around a 9RPE.

*Novice lifters may go on the 90sec and use light loads/empty barbell for 3-4 reps to get some repetition practice

CONDITIONING

Rx

For time

3 rounds

9 CTB

9 Thrusters 50/35kg

into

2 rounds

15 Pull Ups

12 Power Cleans 50/35kg

into

1 round

27 TTB

27 Front Squats 50/35kg

18min cap

Advanced/Elite

For time

3 rounds

9 BMU

9 Thrusters 60/40kg

into

2 rounds

15 CTB

12 Power Cleans 60/40kg

into

1 round

27 TTB

27 Front Squats 60/40kg

18min cap

Notes:

Today’s “Sport” workout presents a strategic challenge.

Manage your heart rate and breathing to ensure you are able to continue executing the skills efficiently throughout.

Scale as needed so that the gymnastics can be done in 2-3 sets each round, the Thrusters 1-2 sets, the Power Cleans steady singles and the Front Squats 2-3 sets.