CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds:
Downward Dog into Cobras
W-Y’s
Pike Shoulder Taps
10 Scap Pull-ups
GYMNASTICS STRENGTH
20mins for Quality/Skill practice
Alternating between A1 and A2
A1)
TTB Skill Progressions (see levels below)
(Alternatively, find a Bench Press 5RM if not interested in TTB skill)
A2)
10-12 Alternating DB Z-Press + 10-15 Slow Tempo Deficit Push-ups + 20sec Prone Superman Hold
TTB SKILL PROGRESSIONS
Level 1) 2-3 sets of 3-5 Partial Range Kipping Toes to Bar
Rather than aiming for big reps, aim for a certain height eg Toes above eye level or chest level. Make the height challenging, but something you can do for 3-5 reps that is higher than what you might normally do in a metcon.
+ 20 Alternating Seated Leg Lifts + 20 Hollow Rocks
Level 2) 2-3 sets of 3-5 Full Range Kipping TTB + 20 Alternating Seated Leg Lifts + 25 Hollow Rocks
Level 3) 2 sets of 5-15 Full Range Kipping TTB + 10 Dual Leg Seated Leg Lifts + 30 Hollow Rocks
Level 4) 5 Strict TTB + 10-15 Kipping TTB + 10 Dual Leg Seated Leg Lifts + 30 Hollow Rocks
METCON
Metcon (Time)
For total time:
40/30cal Bike/Row/Ski
into
6 rounds:
8 Dual DB Box Jump Step-ups
3 Wall Walks
into
32/24cal Bike/Row/Ski
Scaled: Single DB Box Step Overs and partial range Wall Walks
Notes:
Start with moderate pace on the erg so that when you start the 6 rounder you have your breathing under control and can move efficiently. Finish strong on the last erg effort!