(931) 644-8890 lorencrowder15@gmail.com

Tuesday

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

WORKOUT

AMRAP x 20 MINUTES

90 Double Unders

30 Knees 2 Elbow*

30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

Modifications

Double Unders > Single Unders

Knee 2 Elbows > Sit ups

Slam balls > wall ball slam

Box jump > elevated surface jump

(Score is Rounds + Reps)

FINISHER

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)

Workout

***HOME VERSION***

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders or Air Squats

MIN 2 – :50 MAX Backpack Lunges

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

OPTIONAL FINISHER

“TABATA”

8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

(No Measure)

Monday

CrossFit Overton – CrossFit

Warm-up (No Measure)

D

Metcon (Time)

Workout

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

WORKOUT

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)

Modification

HSPU > barbell/SB STRICT PRESS

BIKE> Row/200-300M Run

Deadlift> DB/KB/Cinder blocks

***HOME VERSION***

AMRAP x 14 MINUTES

400m Run

20 Backpack Thrusters

10 Burpees Over Backpack

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)

Friyay

CrossFit Overton – CrossFit

Metcon (Time)

STRENGTH

FOR LOAD

Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

TEAM WORKOUT

5 Rounds (2 Man Team)

400M Run Together

24 Deadlifts (155/105)(105/75)

18 Hang Power Cleans

12 Push Jerks

*35 Minute Cap

*Split Reps Evenly

*can use DB/Slamball/ Wallball

SOLO WORKOUT

5 ROUNDS FOR TIME

400M Run

12 Deadlifts (155/105)|(105/75)

9 Hang Power Cleans

6 Push Jerks

*25 Minute Cap

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Lat Smash (1:30 R/L)

3:00 Forearm Smash (1:30 R/L)

(No Measure)

Thursday

CrossFit Overton – CrossFit

Metcon (Time)

Workout

WORKOUT

FOR TIME

100 Double Unders

50 Slam Balls (20/15)|(15/10)

50 Walking Lunges

50 Wall Ball w/ SB*

100 Double Unders

40 Slam Balls

40 Walking Lunges

40 Wall Ball w/ SB

100 Double Unders

30 Slam Balls

30 Walking Lunges

30 Wall Ball w/ SB

*If possible, use the Slam Ball as the object for the WB Toss to mix it up! If not, use a standard WB (20/14)|(14/10).

(Score is Time)

FINISHER

FOR QUALITY

100 Heel Taps Over KB

100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.

**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)

Wednesday

CrossFit Overton – CrossFit

Metcon (Time)

WARM UP

TABATA

1. Jumping jacks

2. Mountain Climbers

WORKOUT

3 ROUNDS FOR TIME

30 Burpees*

20 Sit-Ups

25/20 Cal Bike

*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)

HOME WORKOUT

EVERY 2:30 FOR 6 SETS

12 Backpack Clean & Jerk

12 Backpack Overhead Lunge

24 Mountain Climbers

(Score is Time Each Set)

SKILL

10 Minutes

HSPU

T2B

DOUBLE UNDERS