CrossFit Geo – XFIT


200m Run/Row/Bike/Ski

2 rounds

10 Alternating Slow Pause Cossack Squats

10 W-vs

5-10 Slow tempo OH Squat with dowel/BB

Complete some short Erg efforts between barbell warm up sets


Interval Weight Training

On the 3min for 15min

15/12cal Echo or 18/15cal Row/Bike Erg @ moderate effort (60sec cap)

2 Power Snatch + 1 Snatch

***Start at 70% 1RM PS and build to heavy.

Adjust the cal effort to make sure at a moderate pace you finish within 60sec.

Stagger start large classes by 1min.



On the 6min for 24min

10 Single KB Reverse Lunge @light-moderate

400m Run

80-100 Single Unders

Cap 5min per round


On the 6min for 24min

10 Dual DB Farmers Lunge 22.5/15kg

40 Double Unders

400m Run

40 Double Unders

Cap 5min per round


On the 6min for 24min

10 Dual DB Farmers Step-ups 22.5/15kg

50 Double Unders

400m Run

50 Double Unders

Score is slowest round


This workout is predominantly aerobic conditioning with lower body fatigue.

Choose a rep range/version that allows you to complete all rounds under 5mins, if you struggle with lots of rebounding swap the run for 500m Row or 1000m Bike erg.