(931) 644-8890 lorencrowder15@gmail.com

Announcements

If you can come to a a different class time than (5AM or 4PM) without it impacting your day, please do! We are trying to spread out the overloading to keep everyone safe, to be more efficient, and it will be more effective for each Athlete ! Please keep reserving! We love our CFO FAMILY!

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Review Push Press & Med Ball Clean

Push Press

With an empty barbell, briefly review the PP as:

Press—Push Press

Med Ball Clean

Deadlift—Shrug—Front Squat—Shrug into Front Squat/Clean—Full Squat Clean

(10-15 min.) Prep for Workout

Alternate between the two:

5 Push Presses

5 Wall Balls

5 Push Presses

5 Wall Balls

5 Push Presses

5 Cluster-Wall Balls

5 Push Presses

Add load to PP each set with the last set at their workout weight.

*Prep as needed for the workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

COMPETITOR

14 Cluster (Clean) Wall Balls (20/14 lb.)

7 Push Presses (185/135 lb.)

AMRAP 16 min.

RXD

14 Cluster (Clean) Wall Balls (20/14 lb.)

7 Push Presses (155/105 lb.)

AMRAP 16 min.

FITNESS

14 Cluster (Clean) Wall Balls

7 Push Presses

AMRAP 16 min.
The MB Cluster Wall Ball is a MB Squat Clean into a Wall Ball. Athletes catch the ball after the toss and go straight to the ground to Clean it again for the next rep. Both of these movements must be complete to count as 1 rep. So, it is 28 total reps per round for the Cluster-Wall Ball.

Push Presses are taken off of the ground.

Skill

Metcon (AMRAP – Reps)

Gymnastics Skill

EMOMx5

COMP

7 Strict HSPU

RX

7 Kipping HSPU

FITNESS

:15-:20 Handstand wall hold or :15 -:20 heavy overhead barbell hold