Compass CrossFit – GPP WOD
People celebrate the resurrection of Jesus Christ in different ways, but this Easter we’ll celebrate it CrossFit style by doing the ultimate Hero WOD… THE JESUS WOD.
It is a workout meant to symbolize the sacrifice Jesus made for us and it is an unforgettable experience.
When performing this WOD you are encouraged to scale the prescribed weights if necessary as this workout is structured a bit differently in that if you put the bar down (any time other than when prescribed in rounds 3, 7 & 9), you are NOT allowed to continue. This is in order to respect the suffering our Lord Jesus Christ went through on our behalf.
The workout is undeniably brutal. It will be a time to reflect on the gift all of us have been given from Jesus’ sacrifice.
Even if you are not going to participate, we would love for you to come by, see what it is all about and offer moral support for your community.
PRE: Warm-up (No Measure)
WARM-UP
AMRAP x 12 MINUTES (WITH PARTNER)
Partner 1
10 PVC Pass Throughs
10 DB Deadlifts
10 DB Strict Press
10 Burpees
Partner 2
Row until Partner 1 is finished and then switch.
Then 10:00 for teaching TGU & review of BB movements. Followed by an 8:00 break for staging and bathroom breaks.
WOD: “Jesus” (Time)
14 ROUNDS FOR TIME OF:
10 Deadlifts
10 Squat Cleans
10 Push Press
50′ Walking Barbell Lunge
*The barbell can ONLY “rest” on the ground on rounds 3, 7, & 9 while completing 7x KB Turkish get ups
*Barbell: (95/65)|(65/45), Kettlebell: (53/35)|(35/26)
These 14 rounds represent just moments or glimpses of Christ’ suffering including the three times Jesus fell to the ground on His journey to from Gabbatha to Golgotha to be crucified and then being lain in the tomb to rise again.
1. Jesus is condemned to death
2. Jesus carries his cross
3. Jesus falls the first time
4. Jesus meets his mother
5. Simon of Cyrene helps Jesus carry the cross
6. Veronica wipes the face of Jesus
7. Jesus falls the second time
8. Jesus meets the women of Jerusalem
9. Jesus falls the third time
10. Jesus is stripped of his garments
11. Crucifixion: Jesus is nailed to the cross
12. Jesus dies on the cross
13. Jesus is taken down from the cross
14. Jesus is laid in the tomb
AFTER: Metcon (No Measure)
COOL DOWN
5:00 of foam rolling and stretching.
