Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups
-Rest 1:00-
PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans
From here, go into a brief 2:00 foam rolling session for the lats and upper back
Metcon (No Measure)
BMU LEVEL BASED PROGRESSION – Suggested progression based on athlete ability levels.
Beginner (Needing foundational strength/skill):
10 Vertical Ring Rows (Legs assist as needed)
:30s Scap Pull Up Hold
10 Banded Lat Pressdowns
10 Kipping Swings (w/ active shoulder position maintained)
Intermediate (Has kipping pull ups down, close to a BMU):
10 Kipping Swings
10 Dynamic Swings
10 Kipping Pull Ups / C2B’s
10 Single Kip To Hips
Advanced (Has BMU’s and/or close to stringing reps):
10 Dynamic Kips
10 Kipping C2B’s (Non-butterfly)
10 Kipping Hip to Bars
5 BMU’s (Press bar away to reset kip after each rep)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
**SCALING**
*Reps, Loading, Volume*…
Reps — If you are adjusting the movement to pull ups, lets double up and make the rep scheme be “2-4-6-8…” to get some decent pull volume in.
*Movement Adjustments*…
Bar Muscle Up — Jumping BMU / C2B / Pull-ups (Adjust reps if necessary). Any of these are great options for today in workout where the athlete MUST keep moving on the rig.
Hang Power Clean — Dumbbell Hang Power Cleans if barbell work doesn’t feel right today, Hang Power Snatches if athlete can’t front rack, or heavy American kettlebell swings if need be!
Finisher
Metcon (No Measure)
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)
(No Measure)
