Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
4 ROUNDS (progress movement every round)
:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts
10 Reps of…Plate DL → Plate Power Clean → Plate G2O → Plate Thruster
10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper
Teaching
Warm-up (No Measure)
Cadence is necessary to row efficiently and powerfully.
There are three things to focus on today: Drive, Recovery and SPM
Drive → From the starting position, kick to extension with a strong leg drive.
Recovery → Athletes go from full extension and return to the starting position.
SPM → Strokes per minute, can be found on the monitor.
We are going to start slow and build up. The goal with these drills is to understand the power in the drive portion of the row, and patience on the recovery.
:30 EACH
Row 20-22 SPM: fast drive, slow recovery
Row 22-24 SPM: fast drive, slow to moderate recovery
Row 24-26 SPM: fast drive, moderate recovery
Row 26-28 SPM: fast drive, moderate to slightly faster recover
*if you partner up, the resting partner is performing :30 of stretching.
Workout
A.): Metcon (3 Rounds for reps)
EVERY 9:00 FOR 27:00…
1500m Row
25 Plate Ground to OH (45/35)|(35/25)
Max Double Unders in Remaining Time
~Or For A Packed House, Perform The Partner Version Below~
B.): Metcon (3 Rounds for reps)
PARTNER WORKOUT
EVERY 9:00 FOR 27:00…
2000m Row as a Team*
Max Double Unders in Remaining Time for Combined Score.
*Partners can trade at any distance but only after “Resting” Partner completes 10x Plate Ground to OH (45/35) (35/25).
Optional Finisher
Warm-up (No Measure)
“SUNS OUT, GUNS OUT”
3 SETS
15 DB Floor Press (Heavy)
:45 “Gun Hold” w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body
