(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

With an empty barbell, review the Deadlift as a group. Have everyone add a little weight, then together go over the pause at the top of the movement.

Then, keep adding weight in sets of 5. Perform 4-5 sets to get to their workout weight.

*At the end of each set of 5, have them pause at the top for 10-15 sec.

(5-10 min.) Prep for Workout

Using a light weight (KB) perform:

5 Burpees + 5 KB Squats

5 Burpees Over the Bar + 5 KB Squats

Metcon (Time)

COMPETITOR

5 Deadlifts (315/205 lb.)

30 sec. Barbell Hold at top of Deadlift

12 Burpees Over the Bar

15 KB Goblet Squats (24/16 kg)

5 rounds

RXD

5 Deadlifts (275/185 lb.)

30 sec. Barbell Hold at top of Deadlift

12 Burpee Over the Bar

15 KB Goblet Squats (24/16 kg)

5 rounds

FITNESS

5 Deadlifts

30 sec. Barbell Hold at top of Deadlift

10 Burpee Over the Bar

10 KB Goblet Squats

5 rounds
Competitor: Shoot for these athletes to finish around 15 min.

Rx’d & Fitness: Finishing times will be 17-18 min.