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 @ 8.5-9RPE (Slightly heavier than last week)

*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.



For total time:

600m Run

8 Sandbag Cleans 70/45kg or BB 70/45kg

Rest 1min

3 rounds

200m Run

5 Wall Walks (Advanced: 50ft HS Walk)

Rest 1min (after 3 rounds)

8 Sandbag Cleans 70/45kg or BB 70/45kg

600m Run

Cap 17mins


Wednesday’s workout builds upon the last few weeks of running conditioning mixed with odd objects or gymnastics.

This workout includes set rest periods, allowing athletes to maintain good intensity and running form throughout all rounds.

If you have limited sandbags, athletes can share them. Have one athlete start with the sandbag in the first round and finish with it in the last round.