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CrossFit Overton – CrossFit

Warm-up (No Measure)

FLAG POLE STRECH

THEN,

4 Burpees

8 Shoulder to Overhead

12 Kb Swings

16 Lateral over the Barbell Jumps

12 Kb Swings

8 Shoulder to Overhead

4 Burpee over the Barbell Jumps

* Prep as needed for the Workout

Metcon (AMRAP – Rounds and Reps)

COMPETITOR

20 Lateral Burpees Over the Barbell

20 KB Swings (24/16 kg)

10 Shoulder-to-Overhead (155/105 lb.)

AMRAP 20 min.

RXD

20 Lateral Burpees Over the Barbell

20 KB Swings (24/16 kg)

10 Shoulder-to-Overhead (135/95 lb.)

AMRAP 20 min.

FITNESS

20 Lateral Burpees Over the Barbell

20 KB Swings

10 Shoulder-to-Overhead

AMRAP 20 min.
Competitor: These athletes will likely perform all KB Swings unbroken. Look for them to perform 7-8 rounds.

Rx’d: Athletes in this category will likely perform KB Swings unbroken to start, but may choose to break the 20 up into 10 sets in the back half of the workout to preserve the shoulders and lungs right before the S2OH. They will range from 6-7 rounds.

Fitness: This group can Burpee over the bar with a hop/skip (one-foot take-off). Aim for this crew to perform 5-6 rounds.

Metcon (No Measure)

FLUSH (Open Athletes)

30-50 minutes on the bike at a comfortable pace.

If doing the crossfit open and you wanna skip the 20 minute amrap that’s completely fine come move to work the soreness out and get your body moving