CrossFit Geo – XFIT


2 Rounds

1-2min Bike/Row

5 Slow Eccentric Back Squats with pause

1 Lunge Flow per Side

10/10 Single Leg Hip Lift


Back Squat (1×3 @9RPE (aim for slightly greater than last week)
1×4 @5% less than above set of 3
1×5 @5% less than above set of 4)

In a 16min Window

*Each week we will look to increase load slightly on the top set of 3, therefore also increasing the following drop back sets. As a guide aim to hit the top set of 3 on the 10:00 then complete following sets on the 12:00 and 14:00 min marks.


Metcon (AMRAP – Reps)

AMRAP 12min



HSPU @ 2inch deficit

Power Cleans 70/45kg

Rx+ : Strict HSPU @2″ deficit, BB 80/55kg

Intent: Is to challenge athletes with a deficit on kipping/Strict HSPUs in a traditional couplet of weightlifting and gymnastics