Thursday

Compass CrossFit – GPP WOD

View Public Whiteboard

Warm-up

5-15: Warm-up (No Measure)

3 ROUNDS* (10:00)

*Each round will progress in complexity, with the row building in intensity each time.

250m Row (Easy → Mod → Hard)

10 Air Squat → PVC Front Squat → PVC Overhead Squat

7 Push Up → Ring Dip → Dip Negative

7 Scap Pull Up → Chin Ups → Pull Ups

7 Sit Ups → Lying Leg Lift → Hanging Knee Raise

Teaching

15-20: Warm-up (No Measure)

*SKILL PREP (5:00)

TALL BOX JUMPS

5 Step Ups

5 Standard Height Box Jumps

(Arms swing back simultaneously with hips and swing and jump to land with full foot on the box)

5 Taller Box Jumps

(Bigger jump, and quick tuck of the knees to the chest to clear the box)

MAX L/TUCK HANG

5 Hanging Knee Raises

(Focus on a controlled lower and controlled raise w/active shoulders)

5/5 Alternating Single Leg Raises

(Focus on the upper quad engagement to lift the leg)

5 Knee Raise to Leg Extension

(In tuck hang, practicing extending the legs out to L position and then returning back to tuck)

10s Tuck Hang/L-Hang

(Looking for knees/toes above or at hip level with slight hollow body position)

Skill

22-30: Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Reps Tall Box Jump*

MIN 2 – Max L-Hang or Tuck-Hang
*Suggested max height of 36″

Teaching

32-38: Warm-up (No Measure)

*WORKOUT PREP (6:00)

RING DIP

5 Low Ring Dips

(w/ legs bent under to assist, work the full ROM of the dip)

5 Low Ring Dips w/2s Pause at Top

(Focus on pressing rings close to body and active press at top)

5 Ring Dips

(Control full ROM and finish to active top position)

TOES TO BAR

5 Big Swings

(Tension through both hollow and arch w/shoulder initiated kip)

5 Bigger Kip Swings

(Get “false grip” on bar to work lat engagement)

5 Kipping Toes Towards Bar

(Get feet as close to bar as possible without sacrificing kip tempo)

5 Toes To Bar

(Keep tension on the arch of the kip to snap back for the next rep)

Workout

40-55: Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

1:00 – Cal Row

1:00 – Strict Ring Dip or Bench Dip

1:00 – Box Jump (24/20)

1:00 – Toe to Bar

-Rest 1:00 b/t Sets-
*Scaling

Reps, Loading, Volume…

Volume – Volume can be adjusted individually. Set goals in round 1 within 45s of max effort.

For both the TTB and Ring Dip, understand that assigned scaling options are part of the progression to get to the full movement.