CrossFit Geo – XFIT


2 Rounds

1-2min Bike/Row

5 Slow Eccentric Back Squats with pause

1 Lunge Flow per Side

10/10 Single Leg Hip Lift


Back Squat (
1×3 @8.5RPE (aim for slightly greater than last week)
1×4 @5% less than above set of 3
1×5 @5% less than above set of 4)

*Each week we will look to increase load slightly on the top set of 3, therefore also increasing the following drop back sets. As a guide aim to hit the top set of 3 on the 10:00 then complete following sets on the 12:00 and 14:00 min marks


Metcon (No Measure)

AMRAP 16mins

12/10 Ring Dips or Deficit Push-ups (Rx+ Ring Muscle Ups)

8 Squat Cleans 70/45kg (Rx+90/60kg)


2 rounds

20 Toes To Bar

200m Run

*After finishing two rounds of run Toes To Bar and return back to RMU/Squat Clean.

Intent: Sport style piece with a combination of high and low skill gymnastics. If you have less than 6/5 Ring Muscle ups unbroken but would like to complete the higher skill progression scale to a set that you can do in 2 sets.