CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
Run 200 m as a group.
Then, perform (up and down the gym):
Up-and-Over-the-Fence Lunges
Toy Soldiers
Bird Peckers
Half Handstands
High-Knee Skips
Fast High Knees
Karaoke Drill
Side Low Crouch Shuffles
Metcon
Metcon (Time)
Competitor
400-m Run
500-m Row
Rest 4 min.
200-m Run
250-m Row
Rest 2 min.
3 rounds
RXD
400-m Run
500-m Row
Rest 4 min.
200-m Run
250-m Row
Rest 2 min.
3 rounds
Fitness
400-m Run
500-m Row
Rest 4 min.
200-m Run
250-m Row
Rest 2 min.
2-3 rounds
Everyone: Given the workload and the amount of rest between each effort, the goal is to hit each round with some really high intensity. This doesn’t mean 100 percent, unless you are OK with seeing a dip in their average times across the three rounds. Maintaining the same pace across the board is the goal, but if you want to do some experimenting, you could brief your athletes with starting out hard and seeing how long they can hold that pace. This would be a good lesson on pacing, threshold, and maximizing recovery.
For your top athletes, this would mean sub-90 sec. on both the Runs and Rows on the first set. For the majority, holding a 2+/- min. pace for both the Run and Row on the first set is what you are looking for. For the 200-m Run/250-m Row, your top athletes will be able to go sub-2 min. combined, while the majority will be around 2+/- min. We have allowed 36 min. total time to get the workout done.