December 18, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard
PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*
*Retest of 1RM from beginning of Wendler Cycle
Here is a template to use for building to 1RM for reference…
Initial Loading (5 min): 3 Sets of 5 @40%, 50%, 60% (1:00-1:30 rest in between)
Min 0-5: 2 Sets of 3 @ 65% & 75% (1:30-2:00 rest in between)
Min 5-11: 2 Set of 1 @ 85% & 95% (2:00-2:30 rest in between)
Min 11-20: 3 Sets of 1 @ 101%, 103%, 105%+ (2:30-3:00 rest in between)
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
