Compass CrossFit – GPP WOD
Squat Mobility / Warm-up (No Measure)
1.) 250 meter max effort row
2.) 1m pigeon stretch, R/L
3.) 1m lizard (twisted if possible), R/L
4.) 1m child’s pose w/ shoulder variation
5.) 1m goblet squat stretch, 53/35-lb.
6.) 25x barbell glute bridges, 45-lb.
Metcon (5 Rounds for reps)
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
Score is calories rowed each round.
*No rack, weight must be cleaned from the floor.
*Scaling
Pick loads, rep numbers and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.
*Intermediate Option
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Men: 135 lb. squat, 30-in. box
Women: 95 lb. squat, 24-in. box
*Beginner Option
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories
Rest 3 minutes between rounds.
Men: 75 lb. squat, 20-in. box
Women: 55 lb. squat, 16-in. box
