Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3 ROUNDS (For quality) – 12:00 CAP
200m Jog
25m Walking Lunges
10 Single Leg KB Romanian Deadlift
5/5 KB Push Press
10 KB Goblet Squats
10 Russian KB Swings
– 1:00 Rest b/t Rounds –
Warm-up (No Measure)
SPECIFIC WARM-UP
Perform 3 sets of 6 reps, adding load every set and focusing on new POP for each set.
– 6 BB Back Rack Lunges
(Focus on proper positioning of the back foot and lowering under control)
– 6 BB Back Rack Lunges
(Focus on maintaining a vertical torso and keeping the hips facing forward)
– 6 BB Back Rack Lunges
(Focus on loading the hips underneath the torso and distribute the weight properly in the heel and midfoot, stand up with a vertical torso)
Strength
Back Rack Lunge (10-10-10)
Barbell Back Rack Lunge*
Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
40 G2OH (25/15)
40 Plate Lunges*
20 Toe to Bars
*Bear hug hold with plate. Athlete choice for forward or reverse lunge.
