Compass CrossFit – GPP WOD
Longer recovery workout with fairly simple movements. Two options with the stimulus today… for those that want a recovery style workout, we are looking for 30 minutes of smooth moving. For those that want to push themselves and go hard, we encourage them to increase the pace every round. For meters on the Rower we want athletes to finish 750m in no more than 3:00-3:30. For the rest of the movements, we want athletes to be in 1:00-1:15 range. Make sure to use the 1:00 walking rest time to slow the heart rate before starting the next set.
Warm-up
Warm-up (No Measure)
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups
Into…
2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Plate G2OH
10 DB Burpees
10 Ring Rows
– 10 Minute CAP –
Teaching
Warm-up (No Measure)
Double Unders — Take athletes through the following progression for the Double Unders and give them some time to practice.
:15 each
– Single Unders
– 2 Singles + 1 High Jump
– High Jumps
– 2 Singles + 1 Double
– 1 Single + 1 Double
– :20 Double Under Attempts
Devil’s Press
– 6 Alt. DB Snatches
(Focus on fast opening of the hips and lockout arm position overhead)
– 3 DB Burpees
(Focus on keeping a tight and flat back to stand with the DBs)
– 3 Devil’s Presses
(Focus on landing with a wide stance and really using the hips to drive the DBs overhead)
Recovery Workout
Metcon (Time)
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs (24/20)
25 G2OH (25/15)|(15/10)
10 DB Devil’s Press (35/25)|(25/15)
10 Tempo Ring Rows (1111)
-At least 1:00 Walking Rest b/t Sets-
-30:00 Time Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Group Mobility or Stretching
