Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
2 SETS…
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
7/5 Cal Row
20 Mountain Climbers
5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*
*May progress to Rows in the top of the Push Up as desired by the athlete.
Skill
Warm-up (No Measure)
HSPU progression:
3-5 Pike Push Ups (Aim to complete that “TriPod” position by lowering the head to the floor in front of the fingertips)
3-5 Kneeled Pike Push Ups on a box (The idea here is getting more body mass over the hands, simulating the HSPU)
3-5 Pike Push Ups on the toes (Shift the weight over the hands, this can be a challenge for immobile hammies)
3-5 Negatives (Fight for control through the entirety of the eccentric portion, don’t lose it in the end range)
3-5 Strict HSPU (Goal is maintaining a rigid body through the HSPU)
3-5 Kipping HSPU (Knees tuck towards chest, then hips violently extend as the heels shoot towards the roof, pressing into the ground)
Use this progression as an opportunity to figure out where you stand and what scaling option to use for the workout. If the you’re is stuck on a specific progression, take it one step back and use that for the workout.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
