May 04, 2018
Compass CrossFit – GPP WOD
NOTE: 6pm & 7pm classes have been cancelled for the Tough As Nails Competition. We apologize for the inconvenience and hope to see you at another class time.
Squat Mobility / Warm-up (No Measure)
1.) 250 meter max effort row
2.) 1m pigeon stretch, R/L
3.) 1m lizard (twisted if possible), R/L
4.) 1m child’s pose w/ shoulder variation
5.) 1m goblet squat stretch, 53/35-lb.
6.) 25x barbell glute bridges, 45-lb.
Front Squat (1-1-1-1-1-1-1-1-1-1 reps)
Pick loads that allow you to attempt to set a PR in the later of 10 sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Back squat 3-3-3-2-2-1-1-1 reps