Compass CrossFit – GPP WOD
Little something different on this Recovery Thursday… Today we will kick it off with some focused skills, controlled TGU (up and down) as well as Muscle-up attempts or Double Under Practice.
Warm-up
Warm-up (No Measure)
3:00 Bike/Row
Into…
3 ROUNDS
5/5 KB Single Leg RDLs
Russian KB Swings 5R/5L & 5DBL
5/5 Single Arm KB Push Press
5 Plate G2OH
5/5 Alt. Lunges
Teaching
Warm-up (No Measure)
Regardless of an athlete’s experience we want everyone to benefit from today’s progression.
Beginner…
– 5-7 False Grip Ring Rows
(Focus on a solid false grip and perform ring rows. Being able to maintain a false grip is the key to being able to perform Muscle-ups)
– 5-7 Transition Drills
(Focus on maintaining the false grip and shooting their head forward as soon as their chest touches the rings)
Intermediate…
– 3-5 False Grip Chest to Ring Pull-ups
(Focus on keeping the arms fully locked out at the starting position and making sure they can touch their chests to the rings and lower with full control)
– 5-7 Jumping Muscle-up*
(Focus on the fast transition when their chest touches the rings and moving with full control)
*Rings should be eye level while athletes use the momentum of the jump from the ground)
Advanced…
– 3-5 Muscle-ups (Stringing the reps together)
(Focus on pushing their butt back with locked out arms from top of the rings, this will help athletes to swing behind the rings, which puts them in a good position to kip right into another Muscle-up)
– 3-5 Strict Muscle-up
(Focus on maintaining the false grip and keeping their body tight)
The Skill Session today is an opportunity for athletes to practice and get a step closer to their goals. For this part we want to focus on provided progressions for the Muscle-up and different scaling options for beginner, intermediate and advanced athletes. We want to make sure the volume stays under control for Muscle-ups and Double-Unders.
Skill
Warm-up (No Measure)
E2MOM x 12 MINUTES
MIN 1 & 2 – 3/3 Turkish Get-Up*
MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts
*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.
For the Muscle-up attempts, we want athletes to perform no more than 1 attempt every :30 of the E2MOM. For Double Unders, suggested format here would be :20on / :10 off for the two minute.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
400m Run (or 2:00 any Mono Mov’t)
30 Air Squats
30 Sit-Ups
400m Run (or 2:00 any Mono Mov’t)
30 KB Swing (53/35)|(35/26)
30 Plate Hops
400m Run (or 2:00 any Mono Mov’t)
30 G2OH (25/15)|(15/10)
30 Lunges
*At a Moderate & Smooth Pace Throughout
Shorter recovery workout, moderate-high volume, moderate duration with fairly simple movements. The goal is to be able to finish the 400m Runs in 2:00-2:10 and move at a smooth, consistent pace for all other movements. The weight for the KB Swings and G2OH should be something that athletes can perform either unbroken or in 2 sets. Most athletes should be able to get into the second round. We’re aiming for 12:00 for the first round and get as far as possible on the second round.
