Compass CrossFit – GPP WOD
We are looking at a longer grinder of a workout today, with 4 sets of 2:00 intervals. There is no designated rest, so keep that in mind today. The Alt DB Clean is athlete’s choice on the weight, so athletes should be picking a weight that they can get at least 10 reps per round. On the TTB, our fittest athletes should be shooting for 15+ reps each round, with the first round most likely being higher. Farmers and Front Rack Carry should also be as heavy as possible- the goal here should be to hold on for at least 1:00 at the beginning and then break up as needed after that.
Grip on this workout is a big factor- between the Alt DB Clean, TTB, and Farmers/Front Rack Carry, forearms and shoulders are going to be smoked! Athletes should be getting through the Up Downs and Box Jumps around :30, meaning there is :90 in each interval to accumulate as many reps as possible.
Warm-up (No Measure)
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Box Jump Step Down
Warm-up (No Measure)
With the same DB from the Warm-Up:
5 Single DB Power Cleans Right Arm
5 Single DB Power Cleans Left Arm
4 Single DB Power Cleans Alt*
*Pause at the shoulder and pass the DB across the body to the other arm, Belly Tight and Chest Up. Roll the shoulders UP and BACK; keep them locked in there!
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)
Squeeze the lats, Elbows up to support KBs- KBs rest between the Bicep and Forearm on each arm for the Front Rack Carry .
You want to challenge yourselves on these carries, but not at the expense of your backs, shoulders, or necks! Any backs rounding out, or chests bowing forward… put the KBs down, reset, and then try again!
Reps, Loading, Volume…
Up Downs: For deconditioned or beginner athletes, we can scale back the number of Up-Downs to something they can complete in under :40.
DB Clean: For deconditioned or beginner athletes, we can keep the load light on the DB.
Box Jumps: For deconditioned or beginner athletes, we can scale back the number of Box Jumps to something they can complete in under :40, or we can scale back the height of the box to allow athletes to move through these quicker.
Farmers Carry/Front Rack Carry: For deconditioned or beginner athletes, we can keep the load light on the KBs
Up Downs: We can raise the surface that the hands go to (with a box or bench) to decrease the ROM for athletes that need it, or we can sub Cal Bike for the Up-Downs (6-8 Cal).
DB Clean: For athletes that cannot pull off the floor, we can sub a DB Hang Power Clean.
Box Jumps: We can sub Box Step Ups or Double Unders for athletes that cannot jump on a box today (30-50 DU depending on how proficient they are with DU).
Front Rack Carry: We can split the time between Right and Left Arms to allow athletes to focus on one side at a time, or we can sub DB Front Rack Hold here if KBs aren’t light enough.