CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

then 2 rounds:

2 Lunge Flow per side

20/20/20sec 3 Position Plank (middle & each side)

1 Wall Walk + 10 Scap Push Ups

*In Handstand or in push up position


Every 2mins for 12mins

1) Deadlift (Advanced/Elite Snatch Deadlift)

8 @80% last weeks load (7RPE)

2) 30 sec HS Walk/hold Variation (see below)


Scaled: Hs Hold on wall, Palm lifts, Steps into wall, Partner spotted freestanding hold

Rx: 25-50ft HS Walk or Freestanding hold

Advanced/Elite Pirouettes or Free Standing HSPU

*First 2min window you will complete the deadlift then the following 2min window you will spend 30seconds on your choice of HS progression. De-load Week



For time:

60 KB Swings @24/16kg

50 Wall Balls 20/14lbs

40 Shuttle Runs (1=25ft) (*limited space 400m Run)

30 Alternating Single DB devils Press @22.5/15kg

Cap 15mins


For time:

60 GHD Sit-ups

50 Wall Balls 30/20lbs 10/9ft

40 Shuttle Runs (1=25ft)

10 Rope Climbs 15ft

Cap 15mins


For Rx today the workout is a simple chipper with a intense conditioning aspect.

You should aim to strategically break up the KBs and Wallballs to have a strong finish on the Devils Press.

For Advanced/elite we have a challenging finish with a dense set of Rope Climbs.

Reduce reps or range on GHD sit ups if haven’t done a lot of these for a while.