CrossFit Overton – CrossFit
Warm-up (No Measure)
(10 min.) Prep for the Workout
If needed, review barbell Back Squat as a group, then have them perform:
10 Barbell Back Squats (empty BB)
10 Weighted Sit-ups (use workout weight or modification)
5 Barbell Back Squats (workout weight)
5 Weighted Sit-ups
Metcon (Time)
COMPETITOR
21 Back Squats (135/95 lb.)
15 Weighted Sit-ups (50/35 lb. DB)
9 Over-unders (24/20″)
3 rounds
*Gymnastics Complex
RXD
21 Back Squats (115/75 lb.)
15 Weighted Sit-ups (45/25 lb. DB)
9 Over-unders (24″/20″)
3 rounds
*Gymnastics Complex
FITNESS
21 Back Squats
15 Sit-ups
9 Over-unders
3 rounds
*Gymnastics Complex
Metcon (No Measure)
False grip/Pull-up/Muscle-up work
* Have everyone go through each of the progressions a few times. When they get stuck, they should stay there and perform 2-3 x 5 sets of that movement.
False grip hang
* Scale this to hanging on a low racked squat rack/bar, or some low rings
false grip pullup 3. Strict bar muscle up
* For scaling, continue to use low bars for each movement.
Bench Rocks/Arch rocks (2 x 20 reps)