Compounding Interest

26.2 CrossFit – CrossFit

**“It’s not how much we give, but how much love we put into giving.” – Mother Theresa**


Warm-up (No Measure)

200M run

:60 Jump Rope (Double or Single)

:60 Squat Hold

:60 PVC Pass Through / Around the World (:30 of each)

:30 Jump Rope (Double or Single)

:30 Air Squat (controlled to a medicine ball)

:30 PVC Overhead Squat Hold *(Assess for correct overhead position)*


Warm-up (No Measure)

**1. Teach – How to find a correct Overhead Position (2:00)**

**2. PVC Overhead Squats – 5 reps of each: (6:00)**

* 1/4 Overhead Squat *(Assess overhead position)*

* 1/2 Overhead Squat *(Assess overhead position)*

* Full Overhead Squat *(Assess overhead position AND depth)*

**3. REPEAT the above with an empty barbell – 3 reps of each**

**4. Loading (10:00)**

5 Sets:

2 Overhead Squats (w/ :2 pause at the bottom)

:30 Jump Rope Practice (do not jump for :30, but hit a few sets of 10-15 reps for quality)

*Increase load every set. The second set should be workout load. All sets after that are strength/positional/practice work*

*Coach to offer Double Under tips and Scales*

**5. Practice Round (2:00)**

15 Double Unders (or Single Unders)

5 Overhead Squats

10 Double Unders

3 Overhead Squats


Compounding interest (Time)

For Time:

5 Rounds of:

30 Double Unders

10 Overhead Squats (95/65)

Directly Into..

1 Round of:

30 Overhead Squats (95/65)

100 Double Unders

Aerobic Literacy

Half Marathon Speed 11 (Time)

4 sets: 400m fast pace, 75sec rest, 200m fast pace, 75sec rest, 300m faster pace Rest: 5min b/t sets

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