CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

20sec Dead Hang

10 PVC Pass Throughs

5-10 Push Ups with Scapular Protraction at top

10 Russian KB Swings


In a 16min window complete:

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

A1) Bench Press

3×6 @8/8.5/9RPE

**We will look to increase load/RPE each week.

or Gymnastics Option

Ring Dips with pause at top and bottom

4 sets at 1 R.I.R*

*RIR=Reps in reserve, meaning that if you continued the set you could get 1 more reps before failure.

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

A2) Romanian Deadlift

3×8 @ 8.5RPE

Complete with a 2sec eccentric

*Focus on shape and keeping tension through glutes and hamstrings



For time:


Wall Balls 10/9ft 20/40lb


Double Unders

Cap 15mins


For time:


Wall Balls 11/10ft 20/40lb

GHD sit ups

Single Cross Overs

Time Cap 15mins


Thursday’s workout for Rx is a simple triplet where the challenge is to move with speed and go for large sets. Without the barrier of skill, you should be able to push intensity.

For advanced athletes, this changes with a higher-than-normal height on wall balls, the introduction of GHD sit-ups, and the skill of CrossOvers.

For those who haven’t completed GHDs recently and frequently, scale to reduced range GHD sit-ups or alternatively reduce reps.