(931) 644-8890 lorencrowder15@gmail.com

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.