Wednesday

October 16, 2019

Compass CrossFit – GPP WOD

Warm-up

Warm-up (No Measure)

Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)

5 Inchworms

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in Quarter Squat

5 Sots Press

5 Back Squats

5/5 Cossack Squats (Barbell in Back Rack Optional)

Teaching

Warm-up (No Measure)

POWER SNATCH WARM-UP:

5 Reps Snatch Grip Deadlift – Focus on keeping torso more vertical than in traditional Deadlift.

5 Reps Hang High Pull – Focus on barbell making contact with the hips before the pull.

5 Reps Hang Muscle Snatch – Focus on a FAST turnover overhead.

5 Reps Hang Power Snatch – Focus on foot position on the land. Flat feet, not too far forward and not too far back.

5 Reps Full Power Snatch – Focus on keeping the barbell close to the body on the way up and down. From the side profile, the barbell should be moving close to a straight line.

*On a 15:00 clock, build to a moderate weight before hitting 3 sets of 5.
After the Strength portion, athletes should load the barbell to their workout weight.

Strength

Power Snatch (3×5)

Power Snatch*

*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

Teaching

Warm-up (No Measure)

MUSCLE-UP PROGRESSIONS:

7 Reps Kip Swing – Focus on active shoulders. Really emphasize that this movement is initiated with the shoulders.

5 Reps Kipping Pull Up – Focus on keeping legs as straight as possible during the kip.

3 Reps Chest to Bar Pull Ups – Focus on maintaining a tight core throughout, no soft midline at the top.

1 Rep Belly Button to Bar Pull Up – Focus on a HARD drive up towards the bar using the hips. This is when the transfer of energy shifts from the shoulders to the hips.

1-3 Reps Muscle Ups – Focus on a FAST turnover…cue your athletes to commit mentally before any attempt. This mindset sometimes can make or break whether an athlete has a successful attempt.