(931) 644-8890 lorencrowder15@gmail.com

Announcements

We will have no classes Friday Evenings for the next 2 weeks due to the CrossFit Open… The CrossFit Open heats will start at 5:00 on Friday’s. To join in on the fun reach out to us to hop in a heat time. We will be doing the open workout on Friday mornings for regular class. Even if you’re not participating come out and cheer on those who are and show your support… We Love our CFO FAMILY!!

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

Warm-Up

During coach intro or while reading up on the standards, use the first 3:00 to sit on the bike and warm-up your legs. Once 3:00 is up, grab a barbell and review the movements.

1 SET FOR QUALITY…

5 Front Squats

5 TTB

5 Thrusters

Into…

1 SET FOR QUALITY…

5 Front Squats

5 C2B or BMU

5 Thrusters

Into…

DEMO OF COMPLEX (w/ light or moderate weight)

1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk

If you have additional time pre-workout and not training in a class…

4:00 of Cardio Choice

Min 1/2 – Light

Min 3/4 – Moderate

into…

Body/Barbell Warm-Up…

2-3 SETS

10 Alt. Groiners

5 Stiff-Legged DL

10 Alt. Elbow Punches

5 Tempo Front Squats

10 Atl. Deadbugs

5 Glute Bridge-Ups w/ :03 pause at top or Broad Jumps (for a more dynamic movement)

*From here, build up to moderate-heavy load of the Complex then work the barbell back down to the weight you want on the Thruster.

“OPEN 21.3 and 21.4”

“OPEN 21.3”

FOR TOTAL TIME

15 Front Squats (95/65)

30 Toes-to-Bars

15 Thrusters

-Rest 1:00-

15 Front Squats

30 Chest-to-Bar Pull-Ups

15 Thrusters

-Rest 1:00-

15 Front Squats

30 Bar Muscle-Ups

15 Thrusters

-15:00 Time Cap-

(Score is Time)

Workout 21.4 begins immediately upon completing 21.3 or reaching the 15:00 time cap.

“OPEN 21.4”

ON A 7:00 RUNNING CLOCK…

Complete the following complex for Max Load:

1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

(Score is Weight)