Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR QUALITY
10 Air Squats (with a :01 pause in the hole)
5/5 Cossack Squats w/ PVC
5/5 Single Leg Glute Bridges (:02 sec pause at the top)
100m Light Jog
Strength
Back Squat (5-5-3-3-1-1)
Back Squat
-Rest at Least 2:00 b/t Sets-
*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!
5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+
Teaching
Warm-up (No Measure)
Specific Warm Up
5 Slow Hang High Pulls
(Focus on extending the hips and keeping the bar close to the body)
5 Slow Hang Muscle Cleans
(Focus on moving the elbows around the bar smoothly as you receive in the front rack)
5 Slow Hang Power Cleans
(Focus here is finishing the high pull as you begin pulling your body under the bar)
5 Hang Muscle Cleans
(Picking up the speed here)
5 Hang Power Cleans (Jump and fast elbows!)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
100m Run
5 Hang Power Clean (95/65)|(65/45)
7 Front Squats
