Compass CrossFit – GPP WOD
WOD Stimulus
For RX version, this is a very heavy / high-skill couplet. The weight on the DL should be manageable unbroken but challenging in the first couplet. In the second couplet, the DL will slow down significantly…singles, doubles, triples…whatever you can do to keep the bar moving. Again, many will be capped by this workout, with the fittest in the world finishing around the 6:00-8:00 range.
For the Scaled version, more of a sprint style effort. Moderate loading and moderate-low skill. Many more Scaled athletes will finish this workout vs. the RX.
For athletes not competing in the Open, running this workout as a AMRAP x 9 MINUTES could be a good option. 21-15-9 DL / HSPU or Push-Up. Increase the loading on the DL each couplet. First couplet, moderate-heavy. Second couplet, heavy.
Warm-up
Warm-up (No Measure)
2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort…
AMRAP x 5 MINUTES
5 Deadlift (light load, focus on smooth path up & down the body)
5 Push-Up to Down-Dog (open up shoulders)
5 Hollow Rocks
25’ Bear Crawl
*After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives.
Teaching
Warm-up (No Measure)
QUICK DEADLIFT REFRESH:
SET 1 – Deadlift (moderate loading)
5 Reps
– Pause in set-up position
– Focus on bracing mid-line and a strong drive through the feet
Set 2 – Deadlift (couplet 1 loading)
5 Reps
– Focus on TNG with the heavier loading
– Athletes should be able to move the bar easily for 5
– On the way down, athletes should think about “bowing” by pushing the hips back and shoulders over bar then “bending knees” when the bar reaches knee height
– This will keep the bar close to the body and help setup the next lift.
Workout
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
~Or~
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
