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