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 Deadbug

Move to Movement Specific Warm Up

Empty Barbell Deadlift Technique



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

Work up to 80% of last week’s top set

Deload Week


Lotsa 4’s (AMRAP – Reps)

24min Rolling Clock

AMRAP 4mins

50 Double Unders

6 Bar Muscle-ups / Jumping BMU / Push-ups

Rest 2min

AMRAP 4mins

8 Power Cleans 70/45kg

8 Bar Facing Burpees

Rest 4mins, then repeat both AMRAPs

Score is total repetitions across all 4x4min AMRAPs

Large class scenario, start half group on first AMRAP and other half on second AMRAP