Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
10 Air Squats
10 DB Strict Press
10 DB Sumo Deadlift
5 Broad Jumps
-Into-
AMRAP X 5 MINUTES
:30 Lunge & Twist
:30 Bar Hang
:30 Toy Soldiers
:30 PVC Pass Throughs
Teaching
Metcon (No Measure)
*After the Warm-up everyone keep their pair of DBs and grab themselves a barbell to get into teaching of the Push Press and DL.
DB Push Press…
5 DB Strict Press
— Focus on locking out overhead with a braced core
5 DB Push Press with a :02 Pause in the dip
— Focus on sending the hips back in a quarter squat position and then quickly opening the hips
5 Tempo DB Push Press (30X1)
— Focus on making sure the DBs are able to be controlled back into the Front Rack position
Deadlift…
5 Good Mornings
— Slight bend in the knee and send the butt back to engage the glutes and hamstrings.
5 Deadlift with :03 Pause at Knee
— Focus will be on having the shoulders and hips rise at the same time while lifting with the legs
5 Deadlifts
— Focus on keeping constant contact with the bar by pulling the bar into the legs
5 Tempo Deadlifts (31X1)
— Focus on keeping tension while lifting the chest throughout the movement
Extended Warm-up
Warm-up (No Measure)
3 SETS
5 Tempo DB Push Press (30X1)
5 Tempo Deadlift (31X1)
*Each Set increase weight on DL. Workout weight for final set.
Workout
Metcon (Time)
FOR TIME
40-30-20
Deadlift (185/125)|(135/95)
DB Push Press (50/35)|(35/25)
Box Jump (24/20)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Lat/Shoulder Distraction
*Perform stretches for 1:30 on each side.
