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 3 of 3

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

Scaled

Option 1

3-5 sets of following

1-3 Single Jump in Hip to bar kip.

*Aim to gather momentum form first swing for a high kip.

15-20 Banded Straight Arm Push Down

3-5 Box Dips with pause top and bottom

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 1 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 into hip to bar kip (from jump each time and practicing coming down into another swing and kip)

+

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

*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

Rolling clock for 22min s

10min Max Cal

Bike/Row/Ski

*With a 5sec sprint at the start of every 30secs. Aim for a sustainable pace in between quick bursts.

Rest 2mins

10mins for Quality/Load

Continuous rounds (2-3+) of this strength circuit:

20/20sec Side Plank Pulse

6/6 Front Foot Elevated Split Squat

8 Pause DB Bench Press or Floor Press

*Increase load on last week

Notes:

Todays piece is two 10min sections with a 2min rest/rotation window.

Set half the class on the erg effort for 10mins the other half will work on a strength circuit.

Rotate at the 10min mark.

If the strength group has reps left let them finish while erg group recovers.