Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3 Rounds with a single light DB…
3 Push Up to Down Dogs
5/5 Single Leg Cross Body DB RDL
7/7 Arnold Presses
9 Cal Row
Then…
EXTENDED WARM-UP:
10 Scap Push Ups (focus on active press into the floor)
8 Tempo Push Ups (3131) (Active press in top AND bottom of push up)
6 Pike Push Ups (On a box, either from knees or toes)
4 Pike Push Ups (From the floor, focus on shifting weight forward towards the hands)
2 Negative HSPU or DB Negatives(Add a 3 Sec descent to establish control)
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Handstand Push-up Development
Beginner…
5×3 Pike Push Ups on a Box
(Scale to DB Shoulder Presses for athletes unable to hold bodyweight)
-Rest 1:30 b/t sets-
Intermediate…
Once the athlete has graduated out of a pike push up and begin working HSPU on the wall, we want to build the confidence and strength to hold themselves upside down and be able to control their bodyweight before introducing any kipping. These athletes will benefit from strict Negative HSPU during the skill work. Add a tempo for increased difficulty.
5×3 Negative HSPU (Tempo suggestions…3001, 30×1)
-Rest 1:30 b/t sets-
Advanced…
Begin the first five minutes by practicing the controlled descent with negative HSPU.
EMOM x 5 Minutes
1-3 Tempo HSPU (31×1)
Workout
Metcon (Time)
ON A 7:00 RUNNING CLOCK…
1000m Row then…
Max HSPU in Remaining Time
Immediately into…
FOR TIME*
35 DB Manmakers (35/25)|(25/15)
*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
Score is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout.
Metcon (No Measure)
“SUNS OUT, GUNS OUT”
3 SETS
7 DB Double Hammer Curl
7 DB Double Curl
7 DB Double Half Curl
-Rest as Needed b/t Sets-
