CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

6 Air Squats with a pulse in the bottom

6 Cossack Squats

10 Single Leg Hip Lift

10 Deadbugs

5 Strict Press with slow Eccentric into full grip Front Rack

*Add side lying clams or banded side steps between warm up sets.


Front Squat

3×3 @ 7RPE

super set

Single Arm DB Row

3×8/8 @ moderate

*De-load Week



For time:


400m Run

Chest to Bar

Hang Power Clean and Jerks 40/30kg

Cap 15mins


For time:


400m Run

Bar Muscle Ups

Hang Power Clean and Jerks 40/30kg

Cap 15mins


Today’s workout is a high octane sports piece.

The barbell load is purposefully programmed to be lighter, encouraging athletes to perform larger sets of touch-and-go reps.

For those who want to complete the bar muscle-up option but find the prescribed reps too challenging for the time cap, consider scaling down to one of the following rep options: 11-9-7, 9-6-3, or 5-4-3. Alternatively, sub for Jumping BMU.