CrossFit Geo – XFIT

WARM UP

2 rounds

10 Tight Kip Swings

10 Pulse into Arch on floor

10 Pulse to Hollow on floor

into

2 rounds

10 Scap Pull Ups

5 Hanging Knees to Chest

5 Slow Tempo Push Ups

GYMNASTICS

In a 16min window complete following:

Bar Muscle Up

Progression Week 2 of 3

Aim to increase reps/sets from last week or higher quality.

Scaled

Option 1

3-5 sets of following

5-10 Tight Kip Swings

15-20 Banded Straight Arm Push Down

20-30s Support hold on box

Option 2

3-5 sets of following

3 Jumping Bar Muscle Ups* (Option to complete sets 1-2 as Jumping BMU and the rest as banded BMU)

4-8 Straight Bar Dips (top of the muscle up)

* Jumping BMU can be completed on a low barbell attached to rig.

**Aiming for 2 reps in reserve on the straight bar dips, get the bottom of the sternum to the bar each dip, and finish in a support position

Rx

3-5 sets of following

1-2 Single Bar Muscle Ups (from jump each time)

+

6-8 Straight Bar Dips (top of the muscle up)

*Aiming for 2 reps in reserve on the straight bar dips, get the bottom of the sternum to the bar each dip, and finish in a support position

Advanced/Elite

2 Sets of 2-3 BMU

Rest 2 Minutes

1 Max Set of Bar Muscle Ups

Rest 3 Minutes

Every 60-90 seconds x 4 Rounds

30-40% of above max set BMU

*Round up reps if needed. Look to increase slightly from last week.

CONDITIONING

Every 6mins for 24mins

1)

Within a 6min cap

1300/1100m Row or 2600/2200m Bike Erg

*With a 10sec sprint at the start of each minute. Swap Ergs each round.

2)

6mins for Quality/Load

Continuous rounds (1-2) of this strength circuit:

12 KB Pendlay Row

10 Hollow Rocks + 10 V-Ups + 10sec Hollow Flutter Kicks

8 Pause DB Bench Press or Floor Press *Increase load on last week

Notes:

Every 6mins alternate between B1/B2. Rest as needed between strength exercises focusing on quality reps and load. For a larger class start half on B1 and half on B2.