CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

20-30sec Wrist CARs

5-10 Push Ups with scap protraction at the top

10-20sec Hs hold on Wall

1 Lunge Flow Per side

STRENGTH

In a 18min window complete following:

**Choose between Gymnastics Option or Barbell Option

Gymnastics Option

On the 2:30 for 5 sets (12:30min)

1-6 Bar Muscle Ups (or progressions below)

30sec Freestanding HS Practice or 25ft Hs Walk (use wall as needed)

1-6 Bar Muscle Ups (or progressions below)

*Final week, look to increase reps from previous weeks.

BMU Progressions:

1. Banded BMU

2. Single Hip to Bar Kips *Jump from floor each rep

3. Jumping BMU

4. Practice Quality Kip Swings into Kipping Pull-ups

5. 20-30sec Hang

OR

Barbell Option

On the 2:30min for 4 sets (10min)

3 Power Cleans at 80% 1RM

3 Bench Press at 80% 1RM

*Aim to get through the work as quickly as possible with perfect form

CONDITIONING

Rx

AMRAP 16mins

200m Run

16 Single DB Alt Hang Snatch 22.5/15kg

8 Burpee Broad Jump back and forth across a 1m square

(Advanced 2 Rope Climbs instead of the BBJ)