CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

4each way Shin Box with forward lean

4 Spiderman Lunge with rotation

10/10 Single Leg Glute Bridge

10 each way Lateral band Walk

5 Barbell Good mornings

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

Front Squat

3×8 @8.5-9RPE

*Use the same weight as last week for one extra rep per set.

*Final week of increasing reps.

CONDITIONING

Rx

On the 3min for 15min

200m Run

9 Deadlift 80/55kg

Max Toes to Bar until the 2min

*Score is total TTB

Advanced/Elite: 100/70kg

Notes:

Today’s workout is structured in 3 minute intervals for a total of 15 minutes. Start each interval with a 200m run, followed by 9 deadlifts.

Use the remaining time in the 2-minute window to accumulate as many TTB as possible. Rest for 1 minute before starting the next interval.

The score is the total number of TTB completed across all intervals.

Advanced athletes should increase the deadlift weight for added challenge.