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 (No Measure)

RX

AMRAP 10min

50 Double Unders

10 Legit Push-ups

20 Air Squats

Rest 3min

AMRAP 5min

Dual DB Box Step-ups 22.5/15kg

Score is total reps across the two AMRAPs

Scaled

AMRAP 10min

50 Single Unders

6 Push-ups (modify as needed)

20 Air Squats

Rest 3min

AMRAP 5min

Single DB Box Step-ups 22.5/15kg

Rx+

AMRAP 10min

50 Double Unders

10 Legit Push-ups

10 Pistols

Rest 3min

AMRAP 5min

Dual DB Box Step-ups 22.5/15kg

Notes:

10min of body weight conditioning followed by a tough, grinding effort of Box Step-ups. Movement standards must be maintained. Focus on quality push-ups with no snaking and loss of posture. When you feel yourself losing form, rest until you can complete a legit rep. Ensure full range of motion on the Air Squats. Perform an equal number of reps with each leg on the Step-ups. Prepare for the mental challenge of staying on the same exercise for 5min.