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CrossFit Overton – CrossFit

Warm-up (No Measure)

WARMUP

(10-15 min.) Partner AMRAPs (one plate and box per team)

5-min. AMRAP: 10 Body-Weight Lunges + 10 Step-ups (4 each leg)

Rest 1 min.

4-min. AMRAP: 8 Plate Presses + 8 Jumping Lunges (no plate, 4 each side)

Rest 1 min.

3-min. AMRAP: 6 OH Plate Lunges (3 each leg) + 6 Box Jumps

*Perform each AMRAP above as “I go, you go” one round at a time (i.e. P1 performs 8 Lunges + 8 Step-ups, then P2 performs 8 + 8 while P1 rests).

Then,

6 reps each leg (12 total reps)

Then, start adding load to their barbell and perform

5 reps each leg (10 total reps)

2×4 reps each leg (8 total reps)

*The second set of 4 should be at or just under their first set weight.

Metcon (Weight)

COMPETITOR

Step-up

4-4-4-4-4

Part 2:

Open Prep

Pick a skill:

Handstand Walk

HSPU

Chest-to-Bar Pull-up

Perform 5-10 reps EMOM 5 min.

RXD

Step-up

4-4-4-4-4

Part 2:

Open Prep

Pick a skill:

Handstand Walk

HSPU

Chest-to-Bar Pull-up

Perform 5-10 reps EMOM 5 min.

FITNESS

Step-up

4-4-4-4-4

Part 2:

Open Prep

Pick a skill

Handstand Hold

Box Pike HSPU

Pull-up

Perform 5-10 reps EMOM 5 min.
These reps are to be performed with a barbell on the back, 4 reps on each leg. Each athlete is to perform all reps on one side and then all reps on the other side, not alternating. Box height is not standardized because it will vary from person to person. Choose a box height in which the top of the box sits right around the athlete’s patella (knee cap), or around a 90-degree angle when executing the movement.