(931) 644-8890 lorencrowder15@gmail.com

Announcements

We are committed to making your gym experience happy and safe! With COVID spiking we want to keep everyone healthy so we can all keep coming back. Please follow the steps below.

1. Please reserve for the class ahead of time that you are coming to (15 athletes per class)
2. When entering and leaving the facility sanitize your hands
3. Wipe down all equipment and return it to its designated spot
4. If feeling sick or you’ve been exposed please stay at home until you are better.
5. Reach out to us via instagram or Facebook for a home workout routine.

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 3 MINUTES

6 Up-Downs

6 Scap Pull-Ups

6 Push-Up to Pike

Into…

AMRAP x 3 MINUTES

6 Box Jump Overs*

6 Kip Swings

6 DB Strict Press**

*If the Jump cannot be performed adjust to Step Overs

**Use this opportunity to focus on Bracing and Punching the weight overhead to prepare for the Strict Press in the Strength

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

Week 9 of 9

(Score is Weight)

WORKOUT

EVERY 3:30 x 5 SETS

10 Pull-Ups (Gymnastic Kip Only)*

12 Handstand Push-Ups*

14 Up-Down Box Jump Overs (24/20)

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

(Score is Slowest Set)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press