Compass CrossFit – GPP WOD
PRE: Warm-up (No Measure)
WARM-UP
(8:00 Cap)
2 Rounds
30 Jumping Jacks
15 Plate G2OH (25/15)
7 Plate Thrusters
-into-
2 Rounds
30 Mountain Climbers
10 Push-ups or Knee Push-ups
2 Wall Walk
SKILL: Metcon (No Measure)
SKILL PRACTICE
EMOM x 10 MINUTES
MIN 1 – :40 Practice Goat 1
MIN 2 – :40 Practice Goat 2
*Goat 1 Options:
Muscle-Up
Strict TTB
Pistol
*Goat 2 Options:
HSPU
H.S. Hold
H.S. Walk
Muscle-up…
Beginner: 10-15 False Grip Ring Rows or 5-8 Ring Transitions on Feet
Intermediate: 5-8 Banded Ring Transitions or 5-8 Jumping Bar MU
Advanced: 1-3 Strict MU or 1-3 MU
Strict TTB…
Beginner: 8-10 Lying Leg to Pole or Strict Knees to Chest
Intermediate: :20-:30 L-Hang or Strict Toes to Parallel
Advanced: 5-10 Strict TTB
Pistol…
Beginner: 8/8 Single Leg Squats to Box
Intermediate: 6/6 Single Legs Squats from top of Box (toe or heel touch)
Advanced: 10-12 Alt. Tempo Pistols or Alt. Pistols
HSPU…
Beginner: Wall Kick Up + :20-:30 Hold or 8-10 Inverted Box Push-ups
Intermediate: 5-10 HSPU to an Abmat or Kipping HSPU
Advanced: 5 Strict HSPU or 5 Deficit Kipping
HSPU
H.S. Hold…
Beginner: Wall Walk + :20-:30 Hold
Intermediate: :30-:40 Hold on Wall
Advanced: Kick Up to Partner or :30 HS Hold
H.S. Walk…
Beginner: 10-20 Shoulders Taps on the Wall or Floor
Intermediate: Piked HS Walks on box (:20 L/:20 R)
Advanced: 25m HS Walk
WOD: Metcon (AMRAP – Rounds)
EMOM x 15 MINUTES
MIN 1 – 20 G2OH w/ Plate (25/15)
MIN 2 – 20 Plate Hug Lunges
MIN 3 – 3 Wall Walks
