CrossFit Overton – CrossFit
Warm-up (No Measure)
1:00 Bootstrap Squats
1:00 Alt Cossack Squats
1:00 InchWorm (Keep legs Straight)
Then
2 Rounds
30 Moutain Climbers
20 Single Unders
10 Cal Standing Bike Erg
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – 7 Deadlift
MIN 2 – 15 Double Unders + 2 Bar Muscle Ups
*increase weight each round until you reach workout weight
WARM DOWN AFTER WORKOUT
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
7 TNG Deadlift (225/185)(185/145)
50 Double Unders (or 30 Reps of 4″ Plate Hops)
7 Bar Muscle Ups
50 Double Unders (or 30 Reps of 4″ Plate Hops)
-16:00 Time Cap-
SCALED
4 ROUNDS FOR TIME
7 TNG Deadlift
50 Single Unders (or 30 Reps of 4″ Plate Hops)
7 Box Bar Muscle Ups or (7 Ring Rows + 7 Ring/ Box Dips
50 Single Unders (or 30 Reps of 4″ Plate Hops)
NC Compete (Competitor’s Program Extra Volume)
Metcon (Time)
CONDITIONING
FOR TIME
1 Mile Run
-Rest 3:00-
800m Run
-Rest 2:00-
400m Run
-Rest 1:00-
200m Run
Score: Total Time
Skill
Metcon (Time)
STRENGTH / SKILL
FOR TIME
10-9-8-6
Ring Muscle-Up
12-16-18-20
Toe to Bar
Score: Total Time