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CrossFit Overton – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

3 SETS

1:00 Single or Double Unders

10 Plank to Pike w/ :01 Hold in Pike

10 Hollow Rocks

:30 Front Rack Alt. Elbow Punches

5 Strict Press w/ :03 OH Hold

Into…

Shoulder & Trap Smash w/ Empty Barbell…

2-3 SETS x 10 Passes / Each Arm

– Place an empty barbell (or stand under the bar while it’s in the rack) on the meaty part of your trap. The weight of the bar should be pressing down on the trap muscle. With a tight belly and looking straight ahead, raise your arm slowly to the OH position. You can experiment with rotating your wrist/arm throughout the range of motion.

– Perform about 10 passes on a single side before switching to the opposite side. The goal of this drill is to break-up the fascia and an active release point on the trap to work through the full range of motion of the shoulder.

– Repeat as Needed.

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 2RM Strict Press

(Score is Weight)

WORKOUT

5 SETS

ON A 2:30 RUNNING CLOCK…

8 Strict Press (95/65)|(65/45)

10 Push Press

Max Double Unders in Remaining Time…

-Rest :30 b/t Sets-

(Score is Lowest Number of Reps)