CrossFit Overton – CrossFit
Warm-up (No Measure)
Review and Prep for Deadlifts
Review the Deadlift as needed. Then, have them perform:
3×5 reps at a deficit (stand on 45-lb. plates for additional ROM)
*Add load each set.
3×5 reps Regular Deadlifts
*Add load each set. The last set should be just under or at the first weight.
Hump Day means we are going heavy and all out for 3 sets of 5 reps. The loading is intended to be constant across the board at maximal weight. If done right, athletes should need a 3 to 4-min. break between working sets to execute with the right amount of effort.
Metcon (AMRAP – Rounds and Reps)
8 KB Deadlifts (45-lb. plate deficit) (24/16 kg)
8 KB Russian Swings
8 KB High Pulls
AMRAP 8 min.