CrossFit Geo – XFIT

Warm Up

2 rounds

4 Spiderman Lunges with Thoracic Rotation

10 BB Good Mornings

6 Slow Eccentric Back Squats

10/10 Single Leg Hip Lifts

Back Squat (In an 18min window, complete:
Warm up sets (6min)
Working sets (10min)
Pack up weights (2min))

Back Squat Complex

3×6 @ 8RPE

*Complete with a 2-second eccentric (lowering phase) and an explosive concentric phase.

These reps should be positionally perfect with good speed through all reps on the way up.

**We will look to increase load/RPE each week.



Coach to break down the skills for the workout during the warmup

On the 2:30min for 15min

200m Run

Max Butterfly CTB/Pull Up until 1:30

Advanced/Elite: Max RMU or BMU

Score: Total reps completed.

Use as an opportunity to practice skill.


Today’s workout is an opportunity for athletes to practice a gymnastic skill under elevated heart rate.

Use the extra class time before the workout to warm up and practice the chosen progression.

If you choose bar muscle-ups (BMU) or ring muscle-ups (RMU), and these are a challenging skill for you, you may extend the window to 2 minutes to accumulate reps.