September 09, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.
3 ROUNDS, 7-10 Reps Each
Cal Row (stays same each round)
Squat → FS → OHS (pvc)
Push-up→ Ring Support → Dip Negative
Scap Pull-up → Chin-up → Pull-up
Sit-up → Leg Lift → Hanging Knee Raise
Strength
Push Press (3-3-3-3-3)
3-3-3-3-3
Push Press*
*Build to 3RM Push Press.
Suggested Loading…
1 – Moderate 70-80+%
2 – Moderate-Heavy 75-85+%
3 – Heavy 90+%
4 – Previous 3RM or 102%
5 – Deload, New Attempt or New PR!
Workout
Metcon (3 Rounds for reps)
3 SETS
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (115/75)|(75/55)
-1:00 Rest b/t Sets-
Score is combined reps for both cals and push press.
