Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Jump Squats
8 Glute Bridge-Ups
8 Tuck Ups
Into…
quick review of the power clean today.
5 Clean DL
5 High Hang Muscle Clean + Elbow Punches
5 High Hang Power Clean
5 Hang Power Clean
5 Below Knee Power Clean
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
Elements:
Jump and Grab
Focus: This will give athletes an opportunity to get comfortable holding their body weight on the rope
Box Clamp
Focus: Seated on a box, athletes will practice the style of clamp they are most comfortable with.
Jump and Clamp
Focus: Athletes will practice the clamp without the box now. They will grab the rope and try to clamp on. They can simply hold and then hop off and reset for another attempt.
Clamp and Re-Clamp
Focus: Here we want to see athletes work their way up the rope. This will require more of a knee tuck when athletes grab a hold of the rope and then a tight clamp of the feet. From here athletes will climb to standing and then grip tight with their hands and try to pull their feet up again for a second clamp.
Beginner athletes do not need a high knee tuck and can slowly work their way up the rope as high as they are comfortable with. More experienced athletes should practice a higher knee tuck to help climb the rope faster.
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
*During this skill session athletes should be loading their bar to workout weight
Workout
Metcon (2 Rounds for reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
