Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
With a pair of light-moderate DBs…
AMRAP x 8
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8/8 Single Arm DB Sumo Deadlift
8 Push Ups to Down Dog
Teaching
Warm-up (No Measure)
Strength Teaching…
5 reps on call, 5 reps on your own, athletes will perform the following progression:
— 10 Dip – Pause – Stand
(Focus here on a vertical dip down 2″ and pause with the thumbs on the shoulders)
— 10 Dip – Pause – Stand and Punch
(Still no bar, goal here is an aggressive stand and powerful punch!)
— 10 Dip – DRIVE!
(No bar, no pause…Goal is a quick drive out of the dip, think…SPEED!)
— 10 Push Press w/ :02 pause Overhead
(With a bar now, aim to establish extension overhead)
Focus of our teaching today is keeping the dip of the Push Press shallow, quick, and powerful. Heavier loads do not necessitate a deeper dip. Speed is king!
Strength
Push Press (5-3-1)
5-3-1
Push Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
2 DB Devil’s Press (40/30)|(30/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
