Compass Crossfit

August 12, 2019

Compass CrossFit – GPP WOD

Warm-up

Warm-up (No Measure)

EMOM x 8 MIN:

Odd: :50 Row @ 60% → 70% → 80% → 90%

Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs

Extended Warm-up

Warm-up (No Measure)

Using an Empty Barbell From The Rack:

5 Back Squats…Focus on a firm grip on the bar, squeezing it tight in order to prep the body and mind for a heavy lift.

5 Back Squats…Focus on un-racking the bar quickly and with aggression. This will help make the bar feel lighter when un-racking it.

5 Back Squats…Focus on bracing the core before squatting. Many athletes will find it beneficial to hold their breath during the entire lift in order to stay tight in the midline.
After performing 3 sets of 5 with an empty barbell, put a light weight on the bar. This is to practice how to properly bail out of a lift. Emphasize pushing the elbows forward and letting the barbell roll off the shoulders behind you. With Emphasis on the importance of having nobody behind the lifter, as well as, no weights lying on the floor to bounce off of.

*5Min Time Cap

Strength

Back Squat (1-1-1-1-1)

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

*25 Minute Running Clock

Initial Loading – 3×3 (building light to moderate) Rest 1-2 minutes b/t sets

Heavy – 3×1 (building heavy) Rest 2-2:30 minutes b/t sets

1RM Attempts – Rest 2:30-3 minutes b/t sets