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!