Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3 ROUNDS
:20 Singles → Fast Singles → Double Unders
10 Groiners
10 Jumping Squats
20 Marching Plank
2 ROUNDS*
5 Inch Worms
5 Behind the Neck Snatch Press
5 Sots press
5 OHS
10 Alt Cossack Squat (back rack optional)
5 Hang Muscle Snatch
*First round with PVC / Second round with barbell.
Teaching
Warm-up (No Measure)
We want to really drill the “SQUAT” snatch today. What this means is if the athlete can safely perform an overhead squat they should absolutely be going straight into a squat from the snatch. Athletes should use a barbell for the following progression.
3 Behind the Neck Push Jerk
3 Behind the Neck Push Jerk + OHS
5 Snatch Balance
3 Hang Power Snatch
3 Hang Power Snatch + OHS
5 Hang Squat Snatch
Athletes that struggle with confidence getting under the bar should consider using a lighter barbell or PVC pipe. They can use today to slowly work up in weight so long as they are capable of performing the pull into the squat without doing a power snatch and OHS. They can use the Strength today to build up to the workout weight.
Strength
Metcon (5 Rounds for weight)
E2MOM x 10 MINUTES
1 Hang Squat Snatch + 2 Overhead Squats
*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”*
AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats
25 Double Unders
-Rest 2:00-
AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats
25 Double Unders
*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.
