CrossFit Geo – XFIT


2 Rounds For Quality

200m Run/Row/Bike/Ski

20/20 sec Front Rack Opener

5 Full Grip Front Squat

5 Tall Clean

5 Dive Bombers


Deload Week

Hang Clean & Push Jerk

On the 2mins For 10mins

3 Hang Clean + 3 Push Jerk @moderate

*Complete all 3 hang clean into all 3 push Jerks. Complete all sets for quality at light to moderate weight.


Metcon (No Measure)


Every 5mins for 20mins

12/9 cal Bike/Row/Ski

10 Handstand Push Ups

10 Deadlifts @100/70kg

1-3 Wall Walks

*3min Work Cap per round


Every 5mins for 20mins

12/9cal Bike/Row/Ski

10 Strict Handstand Push Ups

15 Deadlifts 100/70kg

25ft HS Walk

*No work cap but a new round every 5mins.

Intent: Sports specific intervals aiming for repeatable rounds under 3mins. Choose a load/progression that you are confident you can maintain unbroken or 2 sets each round.