Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP X 8 MINUTES
8/8 DB Strict Press
5 Burpees
8 DB Step-ups
5 Ring Rows
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Muscle-Up Development
Group still working on Muscle-ups
EMOM X 10 MINUTES
MIN 1:
:15 Elevated Ring Rows: feet on the box at shoulder level.
POPs: Touch thumbs to chest or shoulders each rep.
Keep body hollow. No “kipping” of the hips to help.
MIN 2:
:20 Low Ring Leg Assist Muscle-up Drill
POPs: Keep your feet directly underneath you and use
your legs as little as possible. Focus on the idea of
pulling the rings to the chest and then tucking the
thumbs under the armpits. The point here is
coordination practice, not fatigue.
————————————
Group with 2-3 Muscle-ups
EMOM X 10 MINUTES
MIN 1:
:15 False grip top of pull-up, hold rings with hollow position.
POPs: Grab the rings in your palms then rolling your
wrist over the ring so that the area where your wrist
meets the pad below your pinkie finger is holding
your weight. JUMP INTO THE HOLD POSITION (don’t
do a pull-up every time). Try to keep thumbs to
shoulders during entire hold.
MIN 2: :20 Jumping Muscle-up
POPs: Focus on lowering and slowly controlling the
eccentric. Make it burn a little. This is a coordination
and strength-building drill.
*For those more advanced athletes, try to work on connecting multiple reps or attempting strict variations of the muscle-up!
Workout
Metcon (Time)
FOR TIME
9 Muscle-Ups (Ring or Bar)
50 DB Suitcase Reverse Lunge (50/35)|(35/25)
7 Muscle-Ups (Ring or Bar)
50 DB Push Press
5 Muscle-Ups (Ring or Bar)
*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)
-14:00 Time Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling*
*Focus on lats, shoulders, and t-spine.
