Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!
2:00 Run
2:00 Bike
2:00 Row
Then move into Teaching Warm-up!
Teaching
Warm-up (No Measure)
Perform 2 Tabata Intervals (1 min, :20 On/:10 Off) of each movement after demonstration:
Ground to Overhead…Focus on keeping the back flat, one end of the plate touching the ground in between the feet, and fully extending the hips before pressing overhead.
V-Ups…Focus on the feet and hands touching right above the hips. No excessive reaching with the upper body or excessive leg lift.
OH Lunges – Focus on the plate stacking directly over the shoulders. This will allow the upper body to be vertical and not create any extra work in the lower back.
Box Jumps – Focus on a big arm swing, fully extending the hips, and landing in a quarter squat position. No soft, full squat landings today!
Row – Focus on the catch. Most importantly here there are 7 key points we want to see: Hips behind the knees, Heels planted, Shins vertical, Arms extended, Shoulders protracted and relaxed. Lats engaged and Back at 1 0’clock forward angle.
Workout
Metcon (5 Rounds for reps)
“TABATA”
8 SETS EACH, :20 ON / :10 OFF
TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)
TABATA 2 – Alt. V-Up
TABATA 3 – Plate OH Lunge (45/35)|(25/15)
TABATA 4 – Box Jump (20/16)
TABATA 5 – Cal. Row
-Rest 1:00 b/t Each Full Tabata-
Finisher
Warm-up (No Measure)
ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)
*8 Sets Each, Alternating Movements.
