Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
Line Drills…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)
Teaching
Warm-up (No Measure)
Double Under Drills
Athletes will perform the following Double Under drills with :15 of rest between each drill…
:30 Single Unders
:30 Single Under Lateral Jumps (Focus on maintaining body position/form)
:30 High Jump Singles (Keep the “jump” to a bounce or rebound on the front of the foot, heels should not touch the ground)
:30 Penguin Jumps* (Focus on getting the second tap finished by the apex of the jump)
:30 Single, Single, Double Unders (Focus on establishing momentum with the rope before going for the first DU)
:30 Double Unders (Stay smooth with these, trying to speed it up leads to faults)
*Penguin jumps are completed without a rope in the hands. Arms by your side, palms where your pockets would be. Perform a double slap of the legs to simulate the timing of a DU without getting tripped up by the rope.
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Movement Adjustments…
Double Unders – We can double the number for single unders or put a time domain on Double Under attempts for athletes on the verge of or just beginning to master DU,(1:00 / :50 / :40 / :30 / :20). Adjust these further to plate hops on either a 2″ or 4″ surface, commonly a 25# or 45# plate respectively.
Sit Ups – Tuck Ups or V Ups can be used to replace Sit Ups. Another option is a Reverse Crunch.
Run – Row 500/400m, Assault Bike .7mi
