(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 8 MINUTES*

4/4 DB Single Leg Kickstand RDL**

6/6 DB Single Arm Upright Rows

8/8 Up Down + DB Sumo Deadlift

*At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls.

**Kickstand RDL has the non-working leg on its toes in the back, with roughly 5% of weight. This is to prime single leg loading and balance leading up to the full Single Leg RDL.

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 9 of 9

(Score is Weight)

WORKOUT

4 ROUNDS FOR TIME*

10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20)

16 DB “Sumo” Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

(Score is Time)

KG DB: (22.5/15)|(15/10)

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

1:00 Down Dog

(No Measure)