Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
Warm-up (No Measure)
STRENGTH SPECIFIC WARM-UP:
Load the barbells to a light weight and perform:
– 5 Tempo Back Squats (3311)- Focus here on pushing the knees out, spreading the ground apart with the feet on the way DOWN and UP
– 5 Tempo Back Squats (1311)- Layer on the focus of keeping the chest up, shoulders pinned back at the BOTTOM and on the way UP
– 5 Tempo Back Squats (1111)- Focus on the breath at the top of every rep, resetting the midline, and going right into the next squat
Strength
Back Squat (1×10)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Teaching
Warm-up (No Measure)
FRONT SQUAT WARM-UP:
1 Squat Clean (or Power Clean) + 2 Front Squats with the weight they plan to use for the workout- talk about standing up from the clean, taking a big deep breath, and driving the elbows up to the ceiling before going into the Front Squats.
T2B Progression:
– 5 Tight Kip Swings (keep active hang, shoulders away from ears)
– 5 Big Kip Swings (focus on pushing down on the bar, and popping the hips up)
– 5 Kipping Hanging Knee Raises (try to get the knees and hips up as high as possible)
– 5 Kipping Toes to Something (keeping the legs straight, keeping a tight kip swing)
– 5 T2B (push down on the bar, lean back)
Athletes can choose anywhere in this progression to stop and continue working there until all athletes have found their scaling option.
For any athletes not hanging from the Pull-Up Bar today, we can do Lying Toes to Rig!
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
