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CrossFit Overton – CrossFit

Warm-up (No Measure)

Bring Sally Up Song/Squat + Push-up Game to Warm Up

Perform half the song as Squats and half the song as Push-ups.

Then,

build up to workout weight with:

5 Back Squats

5 Push-ups

25 Double Unders

5 Back Squats (workout weight)

5 Push-ups

25 Double Unders

Metcon (AMRAP – Rounds and Reps)

COMPETITOR

30 Double-unders

20 Push-ups

10 Back Squats (155/115 lb.)

AMRAP 10 min.

RXD

30 Double-unders

20 Push-ups

10 Back Squats (135/95 lb.)

AMRAP 10 min.

FITNESS

30 Fast Feet

15 Push-ups

10 Back Squats

AMRAP 10 min.
Everyone: In this workout, the Double-unders will likely be a break for the shoulder volume of the Push-ups, and the leg and midline demand of the Back Squats. The 30 reps should be performed fast, likely unbroken throughout most of the workout. The Back Squats are intended to be performed unbroken throughout the entire workout, but they shouldn’t be able to rep them out easily—they should have to take a few breaks mid-set to catch their breath after a few rounds.

Metcon (No Measure)

(5-8 min.) Cool Down

10 Plane Crash Victim Stretches (Pause each side for 5 sec.)

1 min. Daily couch Hold each side