Compass CrossFit – GPP WOD
CLOSED: We’ll be at CrossFit Lubbock to support our 3 teams and the rest of the local community competing in this nationwide event Starting @ 9:00 AM.
http://newwodsontheblock.com/
HOMEWORK WOD BELOW!!!
Warm-up
Warm-up (No Measure)
2 ROUNDS …
5/5 Single Arm Russian Kettlebell Swings*
1:00 Bike/Row/Run/Jump-Rope
10 Up-Downs
*Any swing-able object will work.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
21 Russian Kettlebell Swings
15/12 Cal. Bike (or :45 Jump-Rope)
9 Burpees
Scaling
Reps, Loading, Volume…
For a brand new member or an individual that is very deconditioned, the rep scheme can be taken down to 15-12-9 or 9-7-5. The time can also be decreased to a 12 or 14 minute AMRAP.
Movement Adjustments…
If someone is unable to lift and swing weight to eye level, do jumping air squats or box jumps to preserve a similar hip hinging pattern. The burpees can be modified to up-downs or use a box/bench to elevate the ground, for a more stable position.
Optional Finisher
Metcon (No Measure)
2-3 SETS
1:00 Plank Alt. KB Taps
-Rest :30-
10/10 KB Upright Rows
-Rest :30-
:30 Tuck Hold
-Rest 1:00 b/t Sets-
For the finisher, the alternating plank kb taps can be done on the knees; but a better option would be to hold a static plank position for as long as possible, without reaching out and touching a kettlebell.
