(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

(10-15 min.) Review and Prep Barbell Movements

As a group with an empty barbell, perform:

Back Squats

Sots Presses

OH Squats

Deadlift + Power Snatch

Hang Power Cleans

*Perform as many reps of each as needed to have them warmed up through the movement and moving well.

Then, add some load and perform:

5 OH Squats + 5 Power Snatches + 5 Hang Power Cleans

Repeat with their workout weight.

*Prep as needed for the workout.

Metcon

Metcon (Time)

Competitor

800-m Run

20 OH Squats (115/75 lb.)

1-k Row

20 Power Snatches

40/30 Cal. Assault Bike

20 Hang Power Cleans

RXD

800-m Run

20 OH Squats (95/65 lb.)

1-k Row

20 Power Snatches

40/30 Cal. Assault Bike

20 Hang Power Cleans

Fitness

600-m Run

15 OH Squats

800-m Row

15 Power Snatches

30/20 Cal. Assault Bike

15 Hang Power Cleans
Everyone: The goal on this workout is to perform a constant pace on the monostructural movement. Athletes should be teetering the line between pushing the pace and sand-bagging. No one’s Run or Row should take longer than 5 min. We are looking for the Bike to take about 3 min. The barbell movements should be light enough to be unbroken on the OHS and HPC, and in quick sets of 5 at a time on the Power Snatches. It should be a load with which they could do 10 or so in a row fresh. Transition times can eat up intensity and time, so encourage them to be purposeful with their movement during a set and between them.

Competitor: Athletes in this category should be finishing around 17 min.

Rx’d & Fitness: Athletes in this category will be finishing around 20 min.