July 31, 2019
0
Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3:00 EZ Pace on Bike or Row
Then…
2 ROUNDS
20 Alt. V-Ups
10 PVC Good Mornings
10 Alt. Cossack Squat
Into…
2 ROUNDS
20 Atl. Superman
10 Reverse Lunges
5 PVC Kang Squat (:03 pause at bottom)*
Strength
Back Squat (5-5-3-3-1-1)
-Rest at Least 2:00 b/t Sets-
*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.
Record heaviest single rep.
5 – Light: (40-50%)
5 – Light (50-60%)
3 – Light-Moderate (60-70%)
3 – Moderate (70-80%)
1 – Moderate-Heavy (80-85%)
1 – Heavy (80-85%)
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
