Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
Teaching
Warm-up (No Measure)
You can Work this rep scheme this for the Skill EMOM.
In one sequence, complete:
5 Single Unders (two-foot jump)
+ 5 Single Leg Single Unders (R )
+ 5 Single Unders (L)
+ 5 Alt. Leg Single Unders
If athletes complete this sequence unbroken, add 5 reps (10 of each), and so on…
For athletes practicing DU, perform the same sequence, adding 5 DU at the end of the first sequence, and then moving on to 10 reps, and so on…
Skill
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m
Workout
Metcon (Time)
FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders
Scaling
Reps, Loading, Volume…
Row: 1000m Row- something that can be completed in 4:00 or less, 750m- 3:00 or less, and 500m- 2:00 or less.
Double Unders: 100 DU- 3:00 attempts, 75- 2:00 attempts, and 50- 1:00 or less. Check out the video today for some of Dave’s suggestions on scaling!
Movement Adjustments…
Row: If we do not have enough Rowers, we can have athletes partner up and one athlete starts on the Row, one athlete starts on DU, and then can switch at the 3:30 mark on the clock for the first “round,” then 2:30 for the second “round” and 1:30 for the final “round.”
Double Unders: For athletes that cannot jump, we can sub Bike for the 1000m Row at 50/40 cal, 750m Row at 30/26 cal, and 500m Row at 16/14 cal
