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 (AMRAP – Reps)
On a 20min rolling clock
(5 rounds)
16 Single DB Snatch 22.5/15kg
8 Lateral Burpees Over the DB
Max cal Echo Bike till the 2min
Rest 2min
(Work HARD for 2 mins, rest for 2 mins) x 5
Notes:
This is a straight-up conditioning piece. Low-skill movements means you can focus you attention on bringing intensity and stimulating your energy system development. Push hard on each round, but don’t go to your absolute max in the first 1-2 rounds as you want to avoid hitting a wall too early. Score is total cals, so aim for a fairly even spread of cals across the rounds. There should be some attrition, but try to keep it it no more than 5-10% drop-off each round.