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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)