Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Tempo Air Squats (5051)
:30 Squat Hold
:30 Pigeon Stretch (Left Leg)
:30 Pigeon Stretch (Right Leg)
Into…
3 SETS OF:
7 Back Squats (30X1)*
Then…
Load up the bars (moderate-light), to start lifting.
– 5 Back Squats
(Focus on initiating the hips back and down, knees staying in line with the toes)
– 5 Back Squats (30X1)
(Focus on the tempo and full ROM)
– 5 Back Squats (20X1)
(Focus on breathing mechanics, the :02 tempo and keeping the chest up as you drive from the bottom)
Strength
Back Squat (5×1 (20X1))
Back Squat @80-90% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.
Skill
Warm-up (No Measure)
Perform :20 of each the following with a focus in mind…
– Single Unders
(Focus on staying light on the toes and keeping the body relaxed)
– 2 Singles + 1 High Jump
(Focus on getting as high as possible on the jump and landing softly)
– High Jump Singles
(Focus on staying light on the toes and jumping straight up, pencil jump)
– 2 Singles + 1 Double
(Focus on the high jump, fast wrists and keeping the arms close to the body)
– Double Unders
(Focus on the soft rebound from the floor, maintaining high jumps, keeping the arms close to the body and relaxed body)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Back Squat (155/105)|(135/95)
21 Unbroken Double Unders*
*:30 of attempts or 1:00 Max on each DU station through the workout.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Slow Pace on Rower/Bike
