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CrossFit Overton – CrossFit

Warm-up (No Measure)

Pizza Delivery

5 Minutes

-When you get out go to the side and perform 3 burpees and then come back in..

Final 1:00 if you get out stay out

Then,

With a set of dumbbells one lighter than workout weight perform:

10 Step-ups (no DB)

10 DB Rows

4 TGU (alt.)

10 Step-ups

10 DB Rows (workout weight)

4 TGU (workout weight)

10 Step-ups (workout weight)

Metcon (AMRAP – Rounds and Reps)

COMPETITOR

10 Alt. DB Front-Rack Step-ups (50/35 lb.)

10 DB Rows in Plank

AMRAP 10 min.

Then, straight into 20 Alt. TGU with DB.

Box: 24/20 in.

RXD

10 Alt. DB Front-Rack Step-ups (50/35 lb.)

10 DB Rows in Plank

AMRAP 10 min.

Then, straight into 20 Alt. TGU with DB.

Box: 24/20 in.

FITNESS

10 Alt. DB Front-Rack Step-ups

10 DB Rows in Plank

AMRAP 10 min.

Then, straight into 15 Alt. TGU with DB.
In the first couplet, the DB Front-Rack Step-ups are performed with two DB, one in each hand. For the second movement, athletes hold a Plank with their hands on the DB and Row 5 on each side, non-alternating. This couplet is straight grunt work that taxes muscle endurance. Pace should be slow and steady—nothing fast or sprint-like about this.

After a good amount of total body work, athletes then combine transverse midline, lunging, and overhead stability to finish out with 20 Alternating TGU. These will be a lot harder after the first 10 min. of work that has likely taxed the same areas that we’re finishing with!

Bench Press (3×10, 3×20 banded curls (superset))