CrossFit Overton – CrossFit
Warm-up (No Measure)
As a group with PVC or empty barbell, review the Split Jerk as:
Press + Push Press + Push Jerk + Split Jerk
Then, use an empty barbell and perform this complex:
3 Presses + 4 Push Presses + 5 Split Jerks
*Add load for the second set
Prep for Split Jerks
2×5 reps Split Jerks
3×3 Reps Split Jerks
*Add load until they reach their starting weight.
Split Jerk (3-3-3-3-3)
Competitor & Rx’d: For this group, we want them to aim for their sets to hover around 85 percent of their 1-rep-max Split Jerk.
Fitness: This group will likely be performing their sets at a lower percentage of their overall strength and be working positions and technique a bit more. Build slowly if mechanics are good
Metcon (AMRAP – Reps)
(5-10 min.) Optional Finisher
5 Strict Pull-ups (Scale to Kipping, then Jumping Pull-ups.)
5 Strict HSPU (Scale to Box Pike Presses, then Pike Push-ups.)
EMOM 10 min.
*Adjust reps as needed.