(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

2:00 Cardio Choice (EZ to Moderate Pace)

Then perform Warm-Up w/ an Empty Barbell…

AMRAP x 6 MINUTES

6 Alt. Elbow Punches w/ Barbell

6 Controlled Barbell Front Squats

6 Up-Downs Over Bar (stand first then jump with both feet)

6 Alt. Groiners

:15 Up-Dog Stretch

*After the warm-up, place your barbell in the squat rack and begin to prepare for adding load and tempo to the Front Squat.

STRENGTH

10-8-6*

Tempo Back Squat or Tempo Front Squat**

*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.

**Tempo Per Set…

Set 1: (31X1)

Set 2: (21X1)

Set 3: (11X1)

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

(Score is Time)

KG DB: (15/9)|(9/6)

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Nasal Breathing Walk

3:00 Foam Roll Quads

(No Measure)