Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
1 SET
10-15m, Perform movement then Jog Back…
Walking Knees to chest
Walking quad stretch
Lateral over-under (change direction half way)
Walking figure four
Lunge with twist
Toy soldiers
Walk on toes
Walk on heels
-Quick Rest-
1 SET
10-15m, Perform movement then Jog Back…
High knees
Butt kickers
Side Skip Jumping jacks (down and back)
Single Leg forward hop (right leg)
Single Leg forward hop (left leg)
Karaokes (down and back)
100m run
Then…
Teaching
Warm-up (No Measure)
4 ROUNDS
100m run
10 Jumping Pull-Ups
10 Plank to Pikes (start in plank then drive hips up to pike)
-Rest 1:00-
Each pace in the 100 should be mile pace (or faster) for the workout. This will also give a feel for running and hopping on the pull-up bar and getting into the push-ups.
Then, quick review of the pull-up…
10 Kip Swings
7 Big Kip Swings
3-5 Pull-Ups
Workout
Metcon (Time)
FOR TIME
1 Mile Run
into…
50-40-30
Pull-up
Push-up*
*Hand Release Optional for RX+
-20:00 Hard Cap-
Scaling
Reps, Loading, Volume…
Run — Scale the distance to allow athletes to complete the run in 10 minutes or less
Pull-ups/Push-ups — scale the volume down for athletes that are less experienced, they can follow 40-30-20 or 30-20-10.
Movement Adjustments…
Push-ups — Scale to box, knee or banded push-ups. If the athlete cannot perform the push-up, have them sub for DB Floor Press
Pull-ups — Scale to banded pull-ups, jumping pull-ups or ring rows.
