(931) 644-8890 lorencrowder15@gmail.com

Announcements

We are a couple teams shy of hitting our 30 team goal for the competition. Find 2 partners and sign up only a couple days left to register!

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

(10-15 min.) Review and Prep for Deadlifts

Briefly review the Deadlift as a group.

Then, in their partners, have them perform; (I go, you go)

8 Deadlifts

6 Deadlifts

4 Deadlifts

*The last set of 4 should be done at their working weight.

(7 min.) Prep for Workout

Practice the Buddy Carry for 100 m (50 m each)

*Let them figure out the best method to carry each other.

Perform 10 Lateral Over-the-Bar Jumps, each

*Prep as needed for the workout.

Metcon

Metcon (3 Rounds for reps)

Competitor

In partners, perform every 6 min.

Row 500 m (total)

100-m Buddy Carry (50 m each)

40 Deadlifts (225/155 lb.)

40 Lateral Over-the-Bar Jumps

3 rounds

RXD

In partners, perform every 6 min.

Row 500 m (total)

100-m Buddy Carry (50 m each)

40 Deadlifts (185/135 lb.)

40 Lateral Over-the-Bar Jumps

3 rounds

Fitness

In partners, perform every 6 min.

Row 500 m (total)

100-m Buddy Carry (50 m each)

30 Deadlifts

30 Lateral Over-the-Bar Jumps

3 rounds

score: time for each round

No Buddy: No problem farmer carry DB or KB
Competitor and Rxd: The goal for today is to have fun! Six min. per round should give all teams plenty of time to complete each round. Let them figure out how they want to split the movements up between each other. Ideally, they should share them, but if someone is slightly stronger at something, they could take more of the load.