CrossFit Geo – XFIT


2 Rounds

200m Run

5 Slow Eccentric Front Squats with pause

10 Dead Bug

10/10 Single Leg Hip Lift


Front Squat (1×4 reps @ 8.5-9RPE
1×5 @ 5% less than above set of 4
1×6 @ 5% less than above set of 5)

*Each week we will look to increase load slightly on the top set of 4, therefore also increasing the following drop back sets. As a guide aim to hit the top set of 4 on the 10:00 then complete following sets on the 12:00 and 14:00 min marks.


Burpee Echo (No Measure)

On the 3min for 24min

12/9cal Echo Bike

6-12 CTB > Scaled options

10 Burpees to target

2min cap per round

*Scale the CTBnumber if needed in order to ensure you hit the cals and the Burpees each round.

Intent : Repeatable and sustainable efforts, aiming to finish all rounds under 2mins