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


In a 16min window complete following working sets, preceded by 2-3 small warmup sets:


Bench Press

3×7 @8.5-9RPE

*Use the same weight as last week for one extra rep per set.

or Gymnastics Option

Strict Dips on either Rings/P-Bars or Boxes

Weighted if possible

4x7reps @8.5-9RPE

*Look to increase load from last block or progress Box Dips to P-Bar or P-Bar to Ring Dips.


DB Front Foot Elevated Reverse Lunges

3×10 Alternating @9RPE

*Final week of increasing RPE. Elevate front foot with a 20kg plate


E3MOM Alternating Rounds, A&B:

Round A

8 Shuttle Runs (20m)

10 Dual Dumbbell Hang Cleans

8 Dual Dumbbell Front Squats

AMRAP till the 2 min mark: Burpees over dumbbell


Round B

15/12 Cal echo

8 Burpees over dumbbell

8 Dual Dumbbell push press

2 min cap on round



Focusing on first round of the E3MOM, sprint style workout with dumbbell cycling.

Approach 2 and 3 minutes with lower intensity to get some energy back for the next round.