Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
1:00 Flow Slow Through Each…
1:00 Bootstrapper
1:00 Alternating Cossack Squat
1:00 Inch Worm (Keep those legs straight)
Immediately Into…
10 Tempo Good Morning (20×1)
30 Mountain Climbers +5/5 Single Arm Ring Row
10 Tempo Sumo Deadlifts (20×1)
1:00 Front Plank + 5/5 Single Arm Ring Row
10 Tempo Romanian Deadlifts (20×1)
20 Tuck ups + 5/5 Single Arm Ring Row
10 Tempo Conventional Deadlifts (20×1)
Teaching
Warm-up (No Measure)
Athletes should alternate with a partner or group through the following. Athletes that are not working on the rope can begin warming up their Jump Rope…
3 Clamps from seated
3 Clamps to standing
3 Rope Pull Ups + 3 Rope Knees to elbow
3 Knees to elbow + J-Hook Clamp
1 Rope Climb
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb
*Start moderate and build to workout weight
Workout
Metcon (Time)
4 ROUNDS FOR TIME
70 Double Unders (or 50 Reps of 4″ Plate Hops)
7 TNG Deadlift (AHAP)
2 Rope Climbs
-16:00 Time Cap-
Scaling
Reps, Loading, Volume…
Deadlift – For your newer athletes, keep the load on the barbell to a moderate load and focus on maintaining a strong midline through TNG reps.
Rope Climb – Scale the number down to 1 rope climb for athletes new to completing the movement. Athletes may also complete two ½ Rope Climbs or climb to a height that encourages progress for them. Lay to stands are also a great option to work on upper body pulling. The close grip knee to elbow also offers a great similar stimulus to the rope climb.
Movement Adjustments…
Rope Climbs – Athletes not at the rope climb may use the following scaling option. Each option = 1 Rope climb.
3 Strict Pull Ups + 3 Knee to Elbow
3 Switch Grip Pull Ups + Knee to Elbow
3 Rope Pull Ups + 3 Knees to Elbow
3/3 Single Arm Ring Rows + 3 Tuck Ups
3 Lay to stand (with the rope) (Be aware here that this takes significant time and should not be used for large classes)
3-5 Reps of Close Grip Knee to Elbow
Double Unders – 140 Singles or 70 Plate Hops (4″)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog
