CrossFit Overton – CrossFit
Warm-up (No Measure)
AMRAP X 5
15 Jumping Jacks
10 Arm Circles
10 Arm Crosses
3 wall walks or 25 Ft bear crawl
Metcon
Metcon (5 Rounds for time)
Strength/Skill
EMOM x 10 MINUTES
MIN 1 – 3-5 Reps of Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice
*Gymnastic Goat should be any movement that athlete needs specific practice on…
HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip
Workout
EVERY 3:00 FOR 15 MINUTES
Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)
*Scaling
-100M Run
-single unders
*score each round
COOL DOWN
FOR RECOVERY
5:00 Foam Rolling Focusing on Lats & Upper Back
NC Compete (Competitor’s Program Extra Volume)
Metcon (Time)
CONDITIONING
1. 4 SETS
800m Run
-Rest 2:00 b/t Sets-
2. 3 SETS BikeErg
40 Cals Hard –> Slow Pedal for 20 Cals –> 20 Cals Hard
-Rest 3:00 b/t Sets-
B. NC60
C. STRENGTH / SKILL
NOT FOR TIME
3 SETS
60′ HS Walk*
*Every 20′ perform 40 Double Unders. Rest as needed b/t Sets.