Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8/8 Suitcase Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8/6 Cal Bike or 10/7 Cal Row
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang
*1 Rep = Push-up + Row L + Row R
Teaching
Warm-up (No Measure)
Pull Up…
— 10 Scap Pull Ups (Maintaining hollow body, big focus on initiating the lats here)
— 5 Negative Pull Ups (:02 descent) (Begin with chin over the bar, hold hollow body on the descent)
— 3-5 Strict Pull Ups (Think about pulling the elbows down to the floor, creating a vertical pull while maintaining a hollow body and eyes straight ahead)
Chest to Bar Pull Up…
— 10 Shoulder-Only Kip Swings (Initiate and control the kip swing by pulling through into the arch and pushing into the hollow, consider it a “Strict” kip swing)
— 10 Kip Swings (These should be tight and snappy alternating between hollow and arch positions)
— 5-8 Big Kip Swings (We are generating some extra force here, pressing down into the bar during the hollow position)
— 5 Kipping Chin Over the Bar Pull Ups (Focus now turns to driving the hips towards the bar in the hollow and pulling the bar under the chin)
— 5 Kipping Chest to Bar Pull Ups (Using all of the previous steps, focus here is a big hip drive and pull the elbows back behind the body to bring the bar to the chest)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike or 20/15 Cal Row
*Athlete choice each round on Strict or C2B Pull-Ups
