CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 Rounds

8 Shin box with forward lean

10/10 Single Leg hip Lifts

1 Empty Barbel complex from below

Back Squat (In a 16min window complete following:

Back Squat Complex
2 Pause Back Squat + 3 Back Squat 
3 sets @ working up to a 9RPE)

*Final week of increasing load.



For time:

4 Rounds for time:

24 DB Goblet Squat

12 Jumping Pull Ups or Ring Row

12 DB Push Press


For time:

36 Back Squats 40/30kg

18 CTB

18 Shoulder to Overhead 40/30kg

24 Front Squats

24 Pull Ups

24 Shoulder to Overhead

18 OH Squats

36 TTB

36 Shoulder to Overhead


For time:

36 Back Squats 60/40kg

18 Bar Muscle Ups

18 Shoulder to Overhead 60/40kg

24 Front Squats 50/35kg

24 CTB

24 Shoulder to Overhead 50/35kg

18 OH Squats 40/30kg

36 TTB

36 Shoulder to Overhead 40/30kg

Cap 18mins


This workout involves 3 different squat variations and 3 different rig-bases exercises.

The goal is to get through the prescribed workout as quickly as possible.

Take some time before the workout to make a plan for how you will break up the reps of all the different movements.

The Back squats should be taken from the floor but if this is unsafe for an athlete to complete then they can take the first set from the rack.