Compass CrossFit – GPP WOD
Today’s workout is a moderate time domain with high volume of movement. We are looking to see high quality Air Squats today over speed. The Hang Power Snatches are at a moderate load and should be completed in 2-3 sets max. Whether the athlete is performing Bar, Ring, Jumping MU, or any progression along the way, the MU work should be done in 2-3 quick sets. The gymnastic work should not stop the athlete in their tracks. All athletes aim to get 4 rounds completed with your fittest athletes pushing into the 6 round range.
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Boot-Strapper Squats
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 Rounds
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Teaching
Warm-up (No Measure)
MUSCLE-UPS
-10 Slow Scap Pull Ups (Maintain hollow body as scaps are pulled back and down)
-10 Shoulder Only Kip Swings (Initiate from active hang and control kip with shoulders)
-10 Kip Swings (Focus on a snappy transition from Hollow to Arch)
-3-5 Strict Bar/Ring Pull Ups (Focus on a strong initial pull)
-7-10 Big Kip Swings (Press into the bar with elbows extended, bar at or below eye level)
-5-7 Kipping Hips to Bar/Rings (Focus on aggressive hip pop and press bar/rings into hips)
-3-5 Transitions (On the rings, focusing on bringing the knuckles together and keeping the elbows against the ribs as you transition over. For the bar, we want to see a quick turnover of the elbows from below to above the bar)
-2-3 Bar/Ring Muscle Ups or Jumping Muscle Ups (Once the bar is at the hip, perform the most aggressive Sit Up you’ve ever done)
*NOTE: If there is a progression that anyone gets stuck on or cannot complete. Move one progression back and focus on that skill as their MU work for the day. For example, if an athlete cannot transition over the bar, their work would be Kipping Hips to Bar/Rings
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
Warm-up (No Measure)
HANG POWER SNATCH
With an empty barbell before loading to workout weight…
-5 Snatch Grip DL
-5 Dip Drive from Power Position
-5 High Pulls from Power Position
-5 High Pulls from Hang Position
-5 Hang Muscle Snatches
-5 Hang Power Snatches (Smooth cycling)
*Athletes should then build to workout weight in 2 sets from an empty barbell.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
SCALING
Reps, Loading, Volume…
Scale the reps on the Muscle Ups to something you can complete in 2-3 Sets at the most. For athletes newer to the movement, count serious attempts as reps and move on.
Movement Adjustments…
-Air Squats – Quality Air Squats is the goal today. Reduce ROM as necessary to achieve this. Squats to Med Ball, elevated heels, or holding a plate out in front to reach ROM can help.
-Hang Power Snatches, Switch to a Clean variation for athletes unable to go Overhead.
-Muscle Ups, Modify to any of the progressions that were used. Jumping Muscle Ups or Burpee + Pull Ups are also an option.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
