(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 (AMRAP – Rounds and Reps)

Workout

WARM-UP

3 SETS (8:00 Cap)

200m Run

:30 Tuck Hold

10/10 Lateral Step-Ups

8 Push-Up to Pike Position

10 Barbell Sumo Good Mornings

WORKOUT

4 SETS

AMRAP x 5 MINUTES

15 Box Jumps (24/20)

20 Sumo Deadlifts (185/135)|(135/95)*

10 Handstand Push-Ups

-Rest 2:00 b/t Sets-

*The Sumo Deadlift reps decrease by 5 each Set.

Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.

BB1: (185/135)|(135/95)

BB2: (225/155)|(155/105)

BB3: (255/175)|(175/115)

BB4: (275/185)|(185/135)

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press (Athlete Choice, Moderate-Heavy)

KG BB1: (85/60)|(60/42.5)

KG BB2: (100/70)|(70/47.5)

KG BB3: (115/79)|(79/52.5)

KG BB4: (125/85)|(85/60)

COOL DOWN

FOR RECOVERY

2:00 Down Dog

5:00 Foam Roll Hamstrings

(No Measure)