CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

1-2 Rounds

10 Banded Good Mornings

10 Slow Dead Bug

Move to Movement Specific Warm Up

Empty Barbell Deadlift Technique


Deadlift (3 x 9 )

In a 16min Window Complete following:

Deadlift Complex

3 sets of the following 9-rep complex:

3 reps with reset each rep

3 reps with SILENT TnG (feather touch)

3 reps with wod-style TnG

Complete 3 sets at slightly greater than last week if moving well. Technique must be perfect. Final week of increased load.


Double or Nothin’ (No Measure)


On the 4min for 24min (6 rounds)

6-12 Chest To Bar

8-12 Thrusters @45/30kg

Max Double Unders untilthe 2min

2min Rest

*Scale C2B > Pull Up > Jump P/Up > Ring Row

*Scale reps/load to allow at least 30-45secs of Double Unders each round. CTB and Thrusters should be able to be done in 1-2 sets every round with no more than 10sec rest between sets.

Advanced Option

On the 4min for 24min (6 rounds)

15 Chest To Bar

15 Thrusters @45/30kg

Max Double Unders until the 2min

2min Rest