Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
8/6 Cal Row
8 Plate Ground to Overhead With :02 Pause At The Top
8 V-ups
-THEN-
3 ROUNDS
25′ Waiter Walk (Each Arm)
15 PVC Pass Throughs
Teaching
Warm-up (No Measure)
Push Jerk
The main focus for today will be on the Push Jerk. Today we will go through a progression that will work on helping athletes be more efficient in the dip & drive phase. The first 3 steps will be without a barbell and the fourth step will be with the barbell. Perform this drill together as a group.
— 7 Jump and land with hands at sides
Focus is on fully extending the hips as the athlete drive out of the dip
— 7 Jump and land with hands at shoulders
Focus is on keeping the torso vertical as hips and knees flex in the dip
— 7 Jump and extend the arms after the hips open
Focus is on sticking the proper landing position as the athlete jumps into the landing position
— 7 Push Jerk (With Barbell)
Focus is on rapidly extending the hips and knees, then pressing the arms out as the athlete drives under the bar.
Strength
Push Jerk (3-3-3-3-3)
Push Jerk*
*Start moderate and build to heavy, but doable, set of 3.
Workout
Metcon (Time)
FOR TIME
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Cal Row
immediately into…
6-9-12
Push Jerk (155/105)|(115/75)
12-12-12
Cal Row
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
2:00 Walking Rest
3:00 Easy Pace Row
*Focus on calm, nasal breathing.
