CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1-2 rounds

4-8 Shin Box with forward lean

5/5 Single-Leg Glute Bridges

10/10 Alternating Cossack Squats

10 Air Squats with a pulse at the bottom

4 Dive Bombers with a stretch in downward dog

Front Squat (In an 18min window, complete:
Warm up sets (6min)
Working sets (10min)
Pack up weights (2min)


Front Squat Complex

4x4reps @ 8RPE

*Pause on the first rep and complete following reps without a pause.

**This is a continuation from our last block, the reduction of reps should allow us to lift heavier during this block.

We will finish on a 3RM test in week 3.


Total time 22mins

2 sets of AMRAP (A) with 1min rest between, then rest 4mins before completing 2 sets of AMRAP (B) with 1min rest between.

AMRAP (A) 4mins

3 rounds

5 Power Clean & Jerk 60/40kg

7 Bar Facing Burpee


Max Cal Row/Bike Erg till the 4min

AMRAP (B) 4mins

3 rounds

5 Box Jump Over Step Down

10 DB Snatch


Max cal Echo/Ski till the 4min

Rx: 24/20″ Adv: 30/24″

Rx: 22.5kg/15kg Adv: 6reps 32.5/22.5kg

*Score is total cals across all sets.


Monday’s workouts will continue building upon the last training block with mixed modal intervals.

For ease of class flow, have half the group start on AMRAP (A) and the other half start on AMRAP (B). Once they have completed their respective AMRAP twice, they will rest for 4 minutes and then swap. If erg machines are limited, you may choose to remove the erg option from one AMRAP and use just the two remaining movements.