(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

(10-15 min.) Review Split Squats

10 Split Squats, each leg

8 Split Squats, each leg

6 Split Squats, each leg

4 Split Squats, each leg

2 x 2 Split Squats, each leg

*Use an empty barbell for the first set.

*Add load each set. The last set of 2 should be just under their starting weight. For some it may even be at their starting weight.

Bulgarian Split Squat (2-2-2-2-2)

One leg on bench/box
Athletes perform 2 reps on one leg and 2 reps on the other to complete a full set: 4 total reps. It doesn’t matter which side they start on.

Everyone: Very rarely do we go quite as heavy as we are today on our doubles. This means that athletes will need to stay on tension throughout the lift. Safety is of the utmost concern and we do not want anyone bailing the weight, so make sure that side-spotters are paying attention and ready to help at a moment’s notice.

Competitor & Rx’d: A good goal percentage range is to complete roughly 75 percent of their 1RM Back Squat as a goal for their doubles.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push-ups

SA DB Cleans 50/35 (switch sides as needed)

*Scale as needed.

*10 Minute Cap