Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3 ROUNDS…
10 Cal Bike or 12 Cal Row
5 Inchworms
10 Alt. Spiderman Lunges
5 Scap Pull-ups
5 Tight Kip Swings
5:00 Hard Cap
*After the general warm-up, have athletes grab an empty barbell and work through the specific warm-up for the clean…
Teaching
Warm-up (No Measure)
SPECIFIC WARM-UP
5 Slow Deadlifts (focus on keeping bar close)
5 Hang + Shrug (focus on tall and fast extension)
-Rest-
5 Hang Muscle Cleans (focus on extension and fast elbows)
5 Hang Power Cleans (focus on speed under)
-Rest-
5 Hang Squat Cleans (focus on sound receiving position in full squat)
-RESET-
Add light weight to the bar…
5 Slow Deadlifts (focus on keeping bar close)
5 Hang + Shrug (focus on tall and fast extension)
-Rest-
5 Hang Muscle Cleans (focus on extension and fast elbows)
5 Hang Power Cleans (focus on speed under)
-Rest-
5 Hang Squat Cleans (focus on sound receiving position in full squat)
-RESET-
Add moderate-light weight to the bar…
3 Below Knee Hang Squat Clean
3 Squat Clean (from floor)
After the specific warm-up, work through 3 Sets of 3 Squat Clean Reps each set in the Pre-Lift…
Warm-up (No Measure)
PRE-LIFT
Single reps each time and adding load each set. Set 3 should be at starting weight for today’s strength.
SET 1 → focus on patience all the way to the mid thigh before hitting extension (focus here is on the initial pull from the ground)
SET 2 → focus on tall and aggressive extension through the middle of the movement (focus on getting tall before getting small under the bar)
SET 3 → focus on a sound receiving position and speed out of the hole (focus on getting the elbows through)
Strength
Clean (8×1)
CLEAN COMPLEX
EVERY 2:00 FOR 8 SETS
1 Squat Clean*
*Start moderate-heavy and build to heaviest single rep.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift (225/155)|(155/105)
-12:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching Focusing on Hips & Hammies
