Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
1:00 Alt. Groiners
1:00 Bootstraps
Into…(8:00 Cap)
2 Quick Rounds
10 Air Squats Narrow Stance
10 Elbow Punches
2 Quick Rounds
10 Air Squats Wide Stance
10 RDLs
2 Quick Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
Strength
Back Squat (10RM)
Working our way to a very challenging set of 10. Going into the strength, athletes should be looking for a load that becomes really tough around 7,8, or 9. The goal today is to hit this big set with perfect mechanics under a daunting barbell. Ideally the athlete gets to rep 10 and cannot perform even 1-2 more without form breaking down.
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)
-11:00 Hard Cap-
(Score is Time)
Scale for Double Unders – Replace with Plate Hops to a 45# plate to keep the jump similar or go to 2x Single Unders. Goal is to keep the Jump Rope under 1:30.
