CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1-2 rounds

10 Pass-throughs with band or PVC

10 Scapular Pull-Ups

6/6 Single-Arm Kettlebell Rows with a pause at the top

5-10 Push-Ups with scapular protraction at the top


In a 16min window complete:

The following working sets, preceded by 2-3 small warm up sets during the 16min


False Grip Chest to Ring Pull Up or Strict CTB

4×3-5reps as low on the ribcage as possible. Maintain hollow position with feet together throughout the rep.


Alternating DB Bench Press

3x12reps (total)

Focus on keeping non-working arm reaching high and protracting the shoulder as the opposite completes the rep. Reset/Pause at the top of each rep.



Every 2min for 10min

1 unbroken set of RMU or BMU or Jumping/Banded/Spotted BMU

*Roughly 30-35% of max effort set. If your max is under 5 reps, then complete two sets with 20-30 sec rest between, each 2min block.



On the 4min for 20min

500/450m Row or 1000/900m Bike Erg or 400m Run

Into a movement (see below)

Each 4min bracket, complete reps of (movement changes every 4min bracket):

1. Double Unders Rx 60reps Adv 80reps

2. 30 KB Swings Rx 24/16kg Adv 32/24kg

3. 30 Rx V-Ups Adv GHD Sit ups

4. 30 KB Swings Rx 24/16kg Adv 32/24kg

5. Double Unders Rx 60reps Adv 80reps

4min cap on each segment


Thursday’s workout will feature repeated intervals every 4 minutes with varying movements each round.

We also recommend rotating through the erg options each round, allowing exposure to ergs you may not have used during the week.