Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
1:00 Row (start :20 easy→ :20 moderate→ :20 hard)
Then 5:00 for setting your scaling option for the Rope Climbs, and then we move onto warming up for the Front Squat!
Warm-up (No Measure)
We are going to go over the Rope Climbs before the Front Squats for this workout, because we want athletes to stay warm for the Front Squats going into the workout.
For the Rope Climbs, athletes choose your scaling option to work on:
– Lying Rope Climbs – starting with the feet and body on the ground, start pulling your body up with the help of your legs until you are standing
– Close-Grip Knee to Elbow – hands close together, bring the knees up towards the elbows
– Strict Pull-Ups – work on keeping these tough, as strict as possible
For athletes looking to work on Rope Climbs:
– We recommend using the J-Hook wrap, but if you are more comfortable a different way, you can use that!
5:00 for setting your scaling option for the Rope Climbs, and then we move onto warming up for the Front Squat!
Warm-up (No Measure)
FRONT SQUAT WARM-UP:
2 Rounds w/ an empty barbell,
-10 Elbow Punches (5/arm)
-5 Strict Press
-5 Front Squat Grip Deadlifts (hold the bar where you would for a Front Squat)
-5 Front Squats @ 3221 Tempo (:03 down, :02 pause at bottom, :02 up, :01 at the top)
Then add a light weight and perform 3-5 Front Squats with the same tempo (3221).
After this, athletes need to start warming up for their Front Squats, warming up with 1-2 squats until they get to their starting weight. They should have 5-7 minutes to warm up to their workout weight. Athletes can take 1-2 rounds in the workout to add a little bit more weight if they need or want to!
Warm-up (No Measure)
Into…
2-3 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
Finally…
Workout
Metcon (Weight)
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat will come from the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.
