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

Bar Muscle Up

Progression Week 1 of 3

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*

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.

CONDITIONING

Every 6mins for 24mins

B1)

AMRAP 6mins

200m Run

15/12cal Bike/Row/Ski

B2)

6mins for Quality/Load

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

8 Pause DB Bench Press or Floor Press

12 DB Reverse Fly or Banded Pull Apart

16 Sandbag/Dead ball or Dual DB Travelling Lunge

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. Option to also start athletes on different ergs for B1.