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CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9

Mountain Climbers (double reps)

Sit-ups

Good Mornings

THEN,

Review and Prep Deadlift

Review the Deadlift as a group as needed. Then perform:

1 x 10 reps (more load than empty barbell)

2 x 7 reps (second set at estimated load of 60 percent)

2 x 5 reps (second set at estimated load of 70 percent)

2 x 3 reps (second set at estimated load of 80 percent)

*If you need more sets to find these numbers, add as needed.

Weightlifting

Metcon (Weight)

RXD

3 Deadlifts @ 80%

EMOM for 5 min.

Rest 2 min.

5 Deadlifts @ 70%

EMOM for 5 min.

Rest 2 min.

7 Deadlifts @ 60%

EMOM for 5 min.

FITNESS

3 Deadlifts

Every 90 sec. for 4 rounds.

Rest 2.5 min.

5 Deadlifts

Every 90 sec. for 4 rounds.

Rest 2.5 min.

7 Deadlifts

Every 90 sec. for 4 rounds.

Mobility

Metcon (No Measure)

1.Prayer Stretch

2. Single Leg knee to Chest (on Ground)

3. Banded Hamstring

4. Seated spinal twist