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.