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)

3-5min Handstand Hold Skill Progressions

(Alternatively, Bench Press 5×5 if not interested in HS skill)

A2)

3-10 Strict Pull Ups/Ring Rows + 10 Slow Banded Pull Aparts + 20 sec Hollow Hold

HANDSTAND HOLD SKILL PROGRESSIONS

https://youtu.be/ZCNuz6-sl1o

45deg Wall Facing HS Hold Vid

https://youtube.com/shorts/hvUW6gmyp98?feature=share

Low Bar HS Hold Progression Vid

https://youtube.com/shorts/rNcQW7EBjf4?feature=share

Level 1) A) 10-30 sec 45degree Wall Facing Hand Stand Hold (Work toward Full Wall Facing HS Hold) + 10-30 Sec Seated Plate Overhead Hold

Level 2) A) Controlled kick to wall + 10-30 Sec HS Hold on wall

Level 3) A) Low Bar HS Hold Progression + 10-20 Leg Switches on wall

Level 4) A) Partner Spotted HS Hold B) Max Holds in 1/1m Box

METCON

Metcon (Time)

6 rounds for time:

Rx

10 KB Goblet Step-ups 24/16kg 24/20inch

12/9cal Echo Bike

18 KB Swings 24/16kg

Rx+ : KB @ 32/24kg

18min cap

Notes:

This one is just grunt work with relatively simple skills. Use the first round get a feel for pacing and then prepare to keep working hard for the remaining rounds