Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
500m Row into…
3 ROUNDS FOR QUALITY (really feeling the positions)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)
Then…
5 High Hang High Pulls (Drive then pull with elbows high and outside)
5 Tall Cleans + 5 Push Press (Quick pull under bar with fast elbow transition/Head through top position in the push press)
5 High Hang Clean Thrusters (Quick pull under the bar to squat immediately going into thruster)
5 Hang Clean Thrusters (Practice bringing the bar back to front rack, to hip, before doing next rep)
5 Clusters From Mid Shin (Focus on breathing and bracing through reps)
Extended Warm-up
Squat Clean Thruster (1×1)
ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 15-25% heavier than workout weight
“CALIFORNIA LOVE” (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling
*Focus on quads and hips
