Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.
3 ROUNDS…
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32×1)**
*Partner Front Rack Stretch: Partner 1 holds the PVC in the Front Rack position and Partner 2 holds the PVC down to Partner 1’s shoulders. When Partner 2 pushes down on the PVC, Partner 1 pushes their elbows up to stretch out their Front Rack Position- hold for 3-5 seconds, then release.
** Partner Wall Squat: both partners face each other, hands up in the air, but not touching each other. There should be enough distance between partners to be able to squat without each partner’s hands touching the other’s. Perform each squat with a 3 sec negative tempo, 2 second hold at the bottom, and stand up fast.
Teaching
Warm-up (No Measure)
After the Specific Warm-Up, trade in your PVC pipes for Barbells, and start prepping for the 10RM!
With an empty barbell…
5 Front Squats at 33X1 Tempo (3 seconds down, 3 second hold at bottom, stand up fast, 1 second at the top)
*Elbows pointing up in the bottom of the squat, and keeping the elbows up as they stand
*Back maintaining a neutral position (no over-arch, or rounding of the spine)
With a light weight on the bar…
10 Front Squats at 11×1 Tempo (steady and controlled on the way down, no bounce at the bottom, stand up fast, 1 breath at the top)
Strength
Front Squat (10RM)
ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
*GHD Sit-ups Optional
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-
