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