Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3:00-4:00 of Slow Bike or Rolling (quads / inner thighs / IT bands)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
*SBG + AS = from standing, step back into deep lunge and drop elbow, stand back up and perform 1 air squat. Alternate legs on lunge every rep.
**Sit-Thru = from push-up or pike, bring leg under body to opposite side and open hips up ceiling alternate sit-thru on each side.
Strength
Warm-up (No Measure)
SETUP:
– Aggressive under bar
– Elbows come in high
– Bar resting on the body
– Two finger tip grip (unless have the flexibility for full grip)
EXECUTION:
– Take in big and brace
– Push elbows up at top
– From bottom of the squat, think about leading with the elbows on the way up
WARM-UP, SET 1 – Light Weight on Bar:
– 5 Reps → Intentional rack position & bracing
Then…
*BUILD TO 65-70% of 1RM — take 1-2 reps at a time thinking about setup & elbows. Should get to 70% in about 5 mins.
**ONCE AT 65-70% — 1st working set. Take at least 2:00 between next working set.
Front Squat (3-3-3*)
3-3-3*
Front Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Workout
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee
