CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1 round

30sec Dead Hang

5x Prone W-Y-T

30sec Prone Shoulder Taps in Push-up position

5-10 Knee Push Ups with Scapular Protraction at top


In a 16min window complete:

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


Bench Press

3×6 @7RPE

*De-load Week

or Gymnastics Option

Ring Dips with pause at top and bottom

3 sets at 3 R.I.R*

*RIR=Reps in reserve, meaning that if you continued the set you could get 3 more reps before failure.

Scale to dips on bars/DBs or Deficit Push-ups as needed


Romanian Deadlift

3×8 @ 7RP E

Complete with a 2sec eccentric

*Focus on shape and keeping tension through glutes and hamstrings



EMOM 15mins of: 30sec Work 30sec Rest

0-5min Double Unders

5-10min Wall Balls

10-15min KB Swings 32/24kg

into a finisher of:

200m KB Farmers Carry 32/24kg


8 Rope Climbs (Advanced: 12 reps)

*Goal is to move continuously through each 30sec window, adjust tempo to go faster or slower but maintain movement.


Thursday’s workout is a simple interval-based piece. Athletes will work hard for 30 seconds, then rest for 30 seconds.

The goal is to be consistent across all intervals with no trips or breaks. After the EMOM, the class will move into a finisher: a 200m Farmers Carry or 8 Rope Climbs for quality.