Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
Teaching
Warm-up (No Measure)
Building from the pull-up to the Muscle Up.
3-5 Chest-to-Bar pull-up
Focus: We want to see a more aggressive hip pop and a longer straight arm pull. This will allow athletes to travel higher and reach their chest to the bar.
3-5 Hip to Bar
Focus: Similar to the chest-to-bar, we want a bigger hip pop and only a straight arm pull. Some athletes may be able to touch their hips to the bar, for others they want to get as close as possible. The main thing we want to see is the arms stay straight the entire time the hips travel up to the bar. Resist the temptation to pull with the arms to try to get higher.
3-5 Jumping Muscle up
Focus: If the athlete can reach their hips to the bar they can use the jumping muscle up to practice the turn over. Here we can set plates or a box below a pull-up bar so that the bar is about head height when standing. The athlete will squat down and lean forward mimicking the arch in the kip, then they will jump back and up over the pull-up bar, and press up at the top.
2-3 Muscle-Up
Focus: Here we put the two progressions together, the hips to bar and the jumping muscle up. As the athletes kip up and their hips travel to the bar they can perform the fastest sit up they’re capable of and catch above the pull-up bar.
If an athlete gets stuck on a progression and find it challenging they should consider scaling to that point for the workout.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose
