CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

10 PVC Pass Throughs

5-10 Push Ups with Scap protraction at top

6/6 Half kneeling plate overhead side bends

**Plate should be very light

12 Alternating Plate Reverse Lunge

Bench Press (In a 16min window complete following working sets, preceded by 2-3 small warmup sets)


Bench Press

2×8@same load as last week (should be roughly 9RPE)

1×10@5% less than set of 8

1×12@5% less than set of 10

or Gymnastics Option

Strict Dips on either Rings/P-Bars or Boxes

Weighted if possible

4×8-14 across

If 6 is too difficult, perform deficit Push-ups or use a band for assistance


Dumb bell Bulgarian Split Squat

3x16reps @9RPE (8reps per side)

*Next week and the week after we will be keeping the loads the same and adding one more rep per set. Please make sure to record weights each week.



For total time:

60 Double Unders

30 Wall Balls

30 Box Jumps 24/20″

20 Clusters 40/30kg (Advanced 60/40kg)

30 Box Jumps 24/20″

30 Wall Balls

60 Double Unders

Cap 16mins


Thursday’s workout is a straightforward down-and-back chipper. In larger classes with limited boxes, you can share a box with someone else and alternate between box jumps to accommodate everyone.