CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

10 PVC Pass Throughs

10 S-Waves

10 Scap Pull Ups

10 Banded Pull Aparts

8/8 Half Kneeling Bottoms Up KB Press


In a 15min window complete following


Strict Chin-up

Choose from one of the following rep schemes. Super-setting with A2 and resting 90sec-2mins between sets

If max is less than 6

5×1-3reps or negatives (aiming for 10-15sec lower)

If max is approx 7:


If max is approx 9:


If max is approx 12:


If max is approx 16:


If max is approx 20:

15,13,11, 9

*This is a increase on last week by 1 rep per set. Next week we will be looking to add one rep per set


Alternating DB Z Press

3×16 @ 8.5RPE (total of 8 reps per side)



Every 2mins for 20mins

60sec Bike/Row/Ski 8.5RPE

1min window complete following alternating between 1&2

1) 3 Power Clean @ moderate (you may build over the 5 sets)

2) 6 Box Jump Step Down @ High


Today’s workout builds upon last week’s theme, extending the duration on the erg.

The active recovery segment will provide athletes with an opportunity for weightlifting exposure under fatigue, along with plyometrics.