Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP x 12 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development.
Perform the following, each with a specific focus in mind…
–C2B Pull-ups–
– 5 Kip Swings
(Focus on shoulder initiated kip while keeping the legs straight)
– 5 Kip Swings & Hip Pop
(Focus on popping the hips open while pulling the chest directly into the bar)
– 5 C2B Pull-ups
(Focus on keeping the elbows/shoulders down and pushing away from the bar back into the hollow position)
–Bar Muscle-ups —
– 5 Dynamic Kip Swings
(Focus on initiating the kip from the shoulders and creating the hollow/superman position)
– 3-5 Dynamic Kip Swings + Pressing Down on the Bar
(Focus on pushing down on the bar with straight arms)
– 3-5 Dynamic Kip Swings + Raising the Hips
(Focus on pushing down on the bar and get the hips as close to the bar as possible)
– Bar Muscle-up Attempts
(Focus on the turnover of the elbows when transitioning)
*Beginner athletes can try the progressions jumping from a box.
Workout
Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing (70/53)|(53/35)
C2B Pull-up
into…
15-12-9
CrossFit Kettlebell Swing (70/53)|(53/35)
Bar Muscle-Up
-16:00 Hard Cap-
