Wednesday

October 23, 2019

Compass CrossFit – GPP WOD

Today’s skill work is going to get our brains firing on all cylinders! We are working on developing balance in the single leg squat, as well as balance upside down in the Wall Walks! Goal for the Skill EMOM is :45 of QUALITY movement- this doesn’t always mean :45 of continuous movement.

In our workout, we are playing with another unfamiliar movement: the Back Rack Thruster. Because of our strict press right in the middle of the Deadlift and Thruster today, we are going to welcome the short break on the shoulders in the Back Rack Thruster as compared to a traditional Thruster. Can you get through the entire 7 min AMRAP without putting that bar down each round? Goal should be unbroken complex, and the weight should be light enough to allow for this for at least 2-3 rounds before having to break. If you are going to break, try to minimize the amount of extra work- break before the last deadlift, and then try and hold on through the Strict Press and Back Rack Thrusters. Fittest athletes can shoot to keep pacing at EMOM-style.

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Warm-up

Warm-up (No Measure)

200m Jog then…

25ft High Knees

25ft Butt Kickers

25ft Bear Crawl

25ft Quadruped Crawl*

25ft Karaoke

25ft Over the Fence, Under the Fence

200m Jog then…

5 Bootstraps

10 Alt Groiners with Twist

10 Split Squats/leg

10 Single Leg RDL/leg (with or without weight)

20 Plank Shoulder Taps

3 Wall Walks

Teaching

Warm-up (No Measure)

10 Minutes for Pistol introduction, skills and scaling.

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Pistols

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Teaching

Warm-up (No Measure)

Bust out a barbell for the following progression for the thruster:

– 10 Elbow Punches (Bar in Back Rack)

– 5 Strict Press

– 5 Back Squats

– 5 Back Squats + Behind the Neck Strict Press

– 5 Back-Rack Thrusters (focusing on being patient in the press until the hips extend)

Because this is a new movement, we advise athletes to work up slowly in weight!
The Strict Press will greatly determine the workout weight that athletes will use, so keep the weight on the lighter side today!