February 21, 2015
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Compass CrossFit – GPP WOD
By @sherwood215
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
1: Metcon (AMRAP – Rounds and Reps)
5 MIN:
7 Thrusters (95/65 lbs.)
7 Pull Ups
Rest 5 MIN
2: Metcon (AMRAP – Rounds and Reps)
5 MIN:
5 Deadlifts (225/155 lbs.)
5 Handstand Push Ups
Rest 5 MIN
3: Metcon (AMRAP – Rounds and Reps)
5 MIN:
5 Power Cleans (115/75 lbs.)
25 Double Unders
Rest 5 MIN
4: Metcon (AMRAP – Rounds and Reps)
5 MIN:
10 Calorie Row
5 Burpees Over the Rower, Lateral
Rest 5 MIN
5: Metcon (AMRAP – Rounds and Reps)
5 MIN:
7 Box Jumps (24/20 in.)
7 Toes to Bar
Notes: ALL of these loads should be completely manageable and sets on everything should be something you can definitely do unbroken, at least at first. If you are breaking a lot in these workouts you are missing the intended stimulus.
