CrossFit Geo – XFIT


2 Rounds

1-2min Bike/Row

1-2 Lunge Flow Per/Side

10/10 Single Leg Hip Lift

5 Pause Back Squats


Back Squat Complex (Weight)

3×6 @8.5RPE (slightly heavier than last week)

Reps 1,3,5 with a pause in the bottom
Reps 2,4,6 no pause

*Focus is on maintaining an active bottom position during pause and regular reps, eliminating the loss of tension at the bottom of a rep. Whilst accumulating 6 reps for overall strength adaptation


Metcon (No Measure)

EMOM 20min

1. Accumulate quality reps Strict Ring Muscle Ups or Kipping Ring Muscle Ups or Ring/Box Dips

2. 3 Power Cleans + 3 Squat Cleans @ 60/40kg (optional increase each round)

3. Max Reps Double Unders

4. Rest

*Decide on what you need to focus on in this piece and plan accordingly.

For example, you may prioritise Muscle Up/Dip practice and be conservative on the barbell loading and Double Unders. Or you might use the MU as maintenance work and push the barbell load/DU