CROSSFIT
“COMPOUNDING INTEREST”
5 Rounds of:
30 Double Unders
10 Overhead Squats
Directly Into..
1 Round of:
30 Overhead Squats
100 Double Unders
WHITEBOARD BRIEF
STIMULUS
Time: 8-12 minutes
Category: Threshold
Goal: 1:00-1:30 rounds for the first part / 1-3 sets for 30 Overhead Squats
DOUBLE UNDERS
30 Double Unders should take less than 45-seconds every round. Unbroken will take ~20-seconds.
100 Double Unders should take between 1-2 minutes.
OVERHEAD SQUATS (LIGHT)
10 Overhead Squats should take less than 30-seconds every round. Unbroken will take ~:20-seconds
30 Overhead Squats should take less than 2 minutes
STRATEGY
Double Unders: Relax the shoulders and move through the wrists. As the name states, even with only a small number of reps, a tight and stressed grip will compound quickly!! If you need a quick break, take it.
Overhead Squat: The trap is to move too quickly! We can move quickly when the barbell is in the ‘sweet spot’, but any deviation will steal a lot of energy to re-position the overhead position. Yes move fast! But, how fast? As fast as you can keep the arms straight, bar balanced WHILE achieving full depth.
Time: 8-12 minutes
Category: Threshold
Goal: 1:00-1:30 rounds for the first part / 1-3 sets for 30 Overhead Squats
DOUBLE UNDERS
30 Double Unders should take less than 45-seconds every round. Unbroken will take ~20-seconds.
100 Double Unders should take between 1-2 minutes.
OVERHEAD SQUATS (LIGHT)
10 Overhead Squats should take less than 30-seconds every round. Unbroken will take ~:20-seconds
30 Overhead Squats should take less than 2 minutes
STRATEGY
Double Unders: Relax the shoulders and move through the wrists. As the name states, even with only a small number of reps, a tight and stressed grip will compound quickly!! If you need a quick break, take it.
Overhead Squat: The trap is to move too quickly! We can move quickly when the barbell is in the ‘sweet spot’, but any deviation will steal a lot of energy to re-position the overhead position. Yes move fast! But, how fast? As fast as you can keep the arms straight, bar balanced WHILE achieving full depth.
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