CrossFit Geo – XFIT

Warm Up

1-2min Bike/Row

2 Rounds

5 Slow Eccentric Back Squats

10/10 Single Leg Hip Lift

10 Deadbugs


Back Squat (
1×3 @ 8+RPE (Slightly heavier than last week)
2×5 @ 10% less than above set of 3)

20min Window to Complete

*Decreased volume on back off sets to allow for more intensity in conditioning, which is of higher importance coming closer to the CrossFit Open


Dip toes in the water to end up overhead (No Measure)

AMRAP 15mins

15 Toes To Bar

200m Run

*Shoulder to Overhead

10-8-6-4-Max Reps

Round 1) 60/40kg

Round 2) 70/45kg

Round 3) 80/50kg

Round 4) 90/55kg

Round 5) 100/60kg

*Change weights at any stage, If 100/60kg is more than 90% of your 1RM then scale to Approximately 50/60/70/80/90% of 1RM

Advanced Loading

Male: 80/90/100/110/120kg

Female: 55/60/65/70/75kg

20 Toes To Bar