Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
2 Minutes on a Bike or Rower
then…
AMRAP x 4 MIN
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
:30 KB Goblet Squat Hold
Teaching
Warm-up (No Measure)
Perform each group of movements without dropping the barbell on “3, 2, 1…go”.
5 reps…Clean Grip Deadlift – Focus on keeping torso vertical
5 reps…High Hang Shrug – Focus on fully opening up the hips before shrugging
5 reps…High Hang High Pull – Focus on elbows high and outside, keeping barbell close to the body
5 reps…High Hang Muscle Clean – Focus on fast elbows under the barbell
5 reps…Tempo Front Squats – Focus on a full 3 second lower
~Rest, while coach demonstrates the next movements.~
5 reps…Hang Power Clean – Focus on passing through high hang before pulling under the bar
5 reps…Front Squat – Focus on exploding out of the bottom of the squat
5 reps…Hang Squat Clean – Focus on landing in a true squat stance.
~Rest, while coach demonstrates the Strength Complex.~
3 reps…Hang Power Clean – Focus on landing in the same position you intend to front squat in. You shouldn’t have to re-adjust your feet.
2 reps…Front Squat – Focus on high elbows and vertical torso.
1 rep…Hang Squat Clean – Focus on catching as low as possible.
After this progression, everyone should be plenty warm. Start the 15:00 clock for the Strength component.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Skill
Warm-up (No Measure)
INTERMISSION SKILL WARM-UP
5 Kip Swings
5 Kipping Hanging Knee Raises
5 Toes to Hip
5 Toes to Bar
Workout
Metcon (Weight)
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold
*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
*Score this workout for load.
SCALING
Reps, Loading, Volume…
Barbell – Weight should be “DT” weight. Think moderate weight when fresh, but will feel very heavy towards the end of the workout. Quick cycling is the goal.
Toes to Bar – Should be completed in 1-2 sets. Scale volume to 6, 8, or 10 to allow this.
Movement Adjustments…
Hang Power/Squat Clean – Deadlifts or Back Squats can be substituted if shoulder injury limits these movements.
Front Squat – Stick with Hang Power Clean or Hang Muscle Clean if cannot squat.
Toes to Bar – Hanging knee raises or Toes to “as high as possible”. If cannot hang, lying V-ups can be substituted.
