Compass CrossFit – GPP WOD
Starting off the week with a shoulder burner! Our Strength today focuses on developing capacity in that Overhead position, which gives us a great opportunity to work on those active shoulders!
This workout is all about strong Overhead positions, and if you have a weakness here, it will be exposed. This is the perfect time to work on maintaining Active Shoulders in the Overhead Squat, and practicing the skills with the HSPU. Loading for this workout should allow athletes to move through each movement in 1-2 sets, and should be light enough to move quickly. For athletes that have HSPU but are not proficient, we can scale the reps to ensure they are not spending more than 1:00 here. Our fittest athletes will finish this workout sub 9:00, and while the Time Cap here is 12:00, we want everyone finishing in the 10:00-12:00 range with appropriate scaling.
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Teaching
Warm-up (No Measure)
5 Behind the Neck Strict Press (pause :02 at the top)*
5 Behind the Neck Press + Overhead Squat*
5 Overhead Squats*
5 Snatch Grip Deadlifts*
5 Power Snatch*
5 Overhead Squats*
2 wall walks, pausing :10 at the top of each
5 HSPU Negatives, focusing on maintaining tension until the head gently touches the mat or pad
5 HSPU
*Perform with a Snatch Grip.
Strength
Overhead Squat (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
Scaling
Reps, Loading, Volume…
Power Snatch & Overhead Squats:
For beginners or more deconditioned athletes, we can scale back the number of reps or the load to something that is able to be completed in 1-2 sets.
Handstand Push-Up: For athletes that are starting to be able to link HSPU together, we can scale back the number of reps so they are able to complete this in 1-2 sets.
Movement Adjustments…
Power Snatch: we can sub a Power Clean for athletes that cannot go overhead.
Overhead Squat: we can sub a Front Squat or High-Bar Back Squat for athletes that cannot go overhead.
HSPU: we can adjust this to Box HSPU or seated DB Press if we have athletes that cannot perform HSPU.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine
