Compass CrossFit – GPP WOD
We are going into today with an absolute strength test. Moderate to long duration weightlifting with a 5RM back squat. We want to see our athletes build up with the lighter weights in the first 10 minutes and then in the next 10 minutes build to the heavier weights with the longer rest to reach their max set. Newer athletes should aim for 3-5 sets of 5 reps at a moderate load to continue to practice their mechanics.
Our workout today is going to take us back to the bike for a short fast sprint. One strategy to get after today is to start fast and finish faster. Another strategy is to start hard and hold for the whole two minutes. Either way, this is going to hurt and is going to be a real mental and physical push to keep digging in with those arms and legs. Beginner athletes are looking to finish with 20-30 calories, intermediate should aim for 30-40 calories and your advanced athletes should hit 50 or more!
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners
10 Alt. Supermans
10 Cossack Squats
2 ROUNDS
1:00 Bike/Row
10 Right and Left Banded Side Steps*
5 Barbell Kang Squats
*Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell hip circles or small bands they can be used here. Otherwise doubling up on the longer band will work)
Skill
Warm-up (No Measure)
2 SETS:
5 BB Tempo Back Squats (32X1)
5 Tempo Back Squats (22X1) Light Load
Set your Back!
As the hips move back and down the athletes back will be set at an angle. This is a good way to look out for any shifting forward or back as the athlete descends and ascends in the squat. The key here is to set the angle first, then perform the squat.
Strength
NCFIT Baseline – Strength (Weight)
ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
**Last Seen 9/27/19
***Here is a timeline for athletes to follow building to a 5RM (note the longer rest in the heavier sets)
0-2 BB
2-4 Light Load
4-6 Light-Moderate
6-8 Moderate
8-11 Moderate-Heavy
11-14 Heavy
14-17 Heavier/5RM
17-20 5RM (second attempt if athlete missed or a possible new 5RM if the first set felt strong)
****RETESTING — for athletes that tested this last time, remember NOT repeat that 5RM, the goal is to surpass that number.
Workout
NCFIT Baseline – Sprint (AMRAP – Reps)
AMRAP x 2 MINUTES
Max Calorie Bike
**Last Seen 9/27/19
***Substitute w/ Row if necessary
