Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10/10 Arm Circles Forward/Backward
10 Lunges With Twist
5 Inch Worms
:20 Hollow Rocks/ 10 Sit-ups
Then…
AMRAP x 5 MINUTES
15 Jumping Jacks
10 Alt. Lateral Box Step Ups
5/5 SA DB Press
2 Wall Walks / 20 Shoulder Taps in plank pos.
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 – 100m Jog
Then…
SKILL
ON A 6:00 RUNNING CLOCK…
Kipping HSPU Breakdown*
Here’s a way to break the HSPU the the hold to the kip…the skill session is short today so we want to really use this time to dive into a HSPU progression and get everyone ready for the workout. This is a great way to practice for newer athletes and a great way to warm-up for more seasoned athletes. Follow the progression below to get into the right positions:
:10 Wall HS Hold (arms extended) — Kicking up and getting inverted
:10 Wall Headstand Hold — bottom of the HSPU with hips against the wall
3 HSPU Negatives (:03 down) — Warming up the shoulders for the HSPU range of motion and working on keeping
5 HSPU Kip — Hold the bottom of the HSPU with the hips against the wall and practice bringing the knees into the chest and extending the feet back up against the wall
3-5 Kipping HSPU — the full explosive movement putting the progressions together
Workout
Metcon (Time)
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35)|(35/25)/(24/20)
*Run 200m After Each Set.
