Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike or Rower…
2 ROUNDS
:30 Mountain Climbers
:30Jumping Jacks
:30 Groiners (Twist Optional)
:30 Hollow Rocks
:30 Alt. Sit-Thrus
2 ROUNDS
10 Scap Pull-Ups
5 False Grip Ring Rows
10 DB Deadlift
10 Lunges
Skill
Warm-up (No Measure)
Quick review of the DB Hang Clean with the warm-up weight…
5 Hang Muscle Clean
5 Hang Power Clean
Switch to the workout weight
5 Hang Power Clean
Then…
We are going to start our focus for the muscle ups from the low rings on the ground and work on the transition. Every athlete will work through these ground movements, even advanced athletes.
LOW RINGS
5 x False Grip Ring Row + Transition
5 x Jumping Transitions
5 x Banded Hips to Rings
3 x Banded Hips to Rings + Transition
HIGH RINGS
5 x Big Kip Swings
3 x Hips to Rings
3 x Jumping Muscle Ups
1-5 x Muscle Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges
(Score is Rounds + Reps)
