Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
Bike @ Moderate Pace for 2:00
1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat
Into…
1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press
We are going to go through the Burgener warm-up to “comfortably” go through the snatch movement before getting on the barbell.
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Perform 5 reps of the above (excluding transfer exercises). Athletes ARE using a “hookgrip” the entire time: thumb under the bar and fingers over the thumb.
Skill
Warm-up (No Measure)
Following the PVC Pipe Warm-Up, grab a barbell and work through the following progression:
3 Snatch Deadlift
3 High Hang Muscle Snatch
3 High Hang Power Snatch + 3 Overhead Squat
3 High Hang Squat Snatch
3 Hang Squat Snatch
3 Squat Snatch
After the progression perform TWO sets of the complex with the barbell:
1 Power Snatch + 1 Squat Snatch + 1 OHS
Finally, have athletes put a light load on the barbell and practice the set one more time before starting the 15 minutes.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
-Rest 2:00-
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
(Score is Snatch Reps)
