CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

8 Goblet Squats with a pulse at the bottom

1 Lunge Flow per side

8 Bird dog with 2sec pause on each rep

Include additional hip flexor stretches between warm-up sets.


In an 15min window complete following:

Front Squat

1×5 @65% (7RPE)

1×5 @70% (7.5RPE)

1×5 @75% (8RPE)

*De-load Week



On the 3min for 15min @ moderate, consistent pace (de-load)

15/12cal Bike/Row/Ski

14 Single DB Hang Clean and Jerk 22.5/15kg

13 Box Jump Overs 24/20inch

*2:30 cap per round.

Scale numbers accordingly to get it done within cap


Today’s workout should be completed at a moderate yet consistent pace, considering it’s de-load week. If you’re unable to complete the set work within 2:30 mins each round, consider scaling the reps down.

This might mean reducing to 10 DB Hang Clean and Jerk and 10 Box Jumps instead of Box Jump Overs.