Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Bootstrappers Stretches*
20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)
10 PVC Pass-Thrus
10 PVC Overhead Squats
20’ Slow Bear Crawl
20’ Slow Inch-Worm
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES*
MIN 1 – HSPU Strict Skill Development
MIN 2 – 3-5 Reps of Deadlift
*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.
BEGINNERS
Seated DB Press or Basic HS Exposure.
This is a great opportunity for beginner athletes to get upside down in the skill EMOM, whether that be in a pike on a box, or for really comfortable athletes, upside down against the wall. The beginner group can focus on the Seated DB press for the workout, and if they are uncomfortable getting upside down at all, they can use this scale for the skill EMOM as well.
INTERMEDIATE
Pike or HS Negative for Singles.
Intermediate athletes can work on the pike scale, with their knees or feet on a 20″ box. In the pike scale, placing their hands about shoulder-width apart on the floor, and start with their knees on a 20″ box. Trying to get as much weight into the hands as possible, let your athlete stay there for 10 sec, and then rest. You can start here and hold this position for 1 round of the EMOM. Once comfortable here, put an ab-mat in front of their hands and they should tap their head to the mat. Keeping elbows in line with the hands, and then press back up to fully extended.
ADVANCED
Strict HSPU, Multiple Reps of Negative, Deficit HSPU.
The advanced scale, the HSPU negative, is for athletes who are working on developing more strength to be able to press out of the bottom of a HSPU. The athlete will kick up to the wall and slow and controlled, lower him/herself down until his/her head taps the mat, and then the athlete will come down off the wall to reset. The athlete will then kick back up to the wall to start the next negative.
Workout
Metcon (No Measure)
4 ROUNDS FOR QUALITY*
5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press
20 Sit-ups
*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.
GHD Sit-ups optional.
-16:00 Time Cap-
This workout is designed to be done with complete control, meaning the intensity comes in the form of heavy weight instead of speed and skills / positions are slowed down as well. Time per round should be 3:30-4:00…
