(931) 644-8890 lorencrowder15@gmail.com

Saturday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Prep for Workout in Partners

I go, you go:

10 Front Squats

10 Push Press

10 Thrusters

*empty barbell

Then, add load and perform as I go, you go:

6 x Shuttle Runs

5 Thrusters + 3 Burpees

2 rounds

*Last round with their workout weight.

*Prep as needed for the workout.

Metcon

Metcon (Time)

Competitor

Partner Workout

8 x Shuttle Runs (20 m)

8 Thrusters (135/95 lb.)

8 Burpees

8 rounds (each partner)

*I go, you go, one round each.

RXD

Partner Workout

8 x Shuttle Runs (20 m)

8 Thrusters (115/75 lb.)

8 Burpees

8 rounds (each partner)

*I go, you go, one round each.

Fitness

Partner Workout

6 x Shuttle Runs (20 m)

6 Thrusters

6 Burpees

6-8 rounds (each partner)

*I go, you go, one round each.

Friday

CrossFit Overton – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Thursday

CrossFit Overton – CrossFit

Metcon (Weight)

Competitor

Zercher Squat

3-3-3-3-3

RXD

Zercher Squat

3-3-3-3-3

Fitness

Zercher Squat

3-3-3-3-3
The Zercher Squat is a squat variation that involves placing the barbell in the crook of the elbow. This movement, similarly to the Front Squat, places the bar in front of the body, which increases the demand on the midline. By having the bar weighted lower on the torso instead of compressing it, it also helps strengthen the traps and even biceps. Zercher Squats are also credited for helping increase better posture, as it strengthens an optimal thoracic position. If the position is uncomfortable, have athletes cushion the bar using a pad or sweatshirt.

Athletes likely won’t know their 1RM on this lift, so we are looking to build over the 5 sets of 3 and sort of max out on their triple. The session will also include a bit of extra accessory work to help round out the strength set.

Use today as a day to train an odd lift and feel good for the last Open workout we have coming up tomorrow!

Warm-up (No Measure)

review Zercher Squat

As a group review the movement as needed. Then perform:

3×5 reps

3×3 reps

*Add load each set with the goal of being at their starting weight on the last set of 3.

(20 min.) Perform Zercher Squat Sets

*Perform one set every 3-4 min.

Wednesday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

(10 min.) Partner Get-ups/Drills to Warm Up

Round1:

P1) Lie on the ground (belly down) facing the length of the gym. When the coach calls “3, 2, 1, go,” they jump up and run to the end of the gym and Walking Lunge back.

P2) Hold a Plank

Switch

*Repeat again with the following positions/movements.

Round 2:

P1) Lie on back, feet facing the length of the gym, Bear Crawl back.

P2) Side Plank R

Switch

Round 3:

P1) Sit cross-legged facing the length the gym, Long Lateral Lunges back.

P2) Side Plank L

Switch

Round 4:

P1) Sit on knees and jump to feet on “Go,” perform Straight-Legged Bear Crawl back.

P2) Burpees

Switch

*Add more rounds if you’d like …

Metcon

Metcon (No Measure)

RXD

30 sec. on/30 sec. off

Hollow Hold

Bar Hang

Wall Sit

Superman

4 rounds

Fitness

30 sec. on/30 sec. off

Hollow Hold Knee Tuck

Bar Hang

Wall Sit

Superman

4 rounds
Everyone: This workout will test mental grit during the holds—the goal is to not break more than 2 times during the 30 sec. no matter how the athlete scales. During the dynamic movement, the athlete’s goal is to keep steadily moving for the entire increment of time.

Tuesday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Prep for Hang Power Snatch

Start with a few reps of the PVC Complex.

With a PVC, use Burgener Warm-up to prep, then review as:

High Hang Power Snatch—Mid-Thigh Power Snatch

*Use barbell as well for the above, then prep for load with:

6 reps

2×4 reps

2×2 reps

*Add load each set.

(5 min.) Prep for Workout

5 MB Front Squats + 10 Wall Balls (workout weight)

4 Hang Power Snatches at load

3 Muscle-ups (or workout modification)

(15 min.) Perform Workout

Metcon

Metcon (AMRAP – Rounds and Reps)

Competitor

21 Wall Balls (20/14 lb.)

7 Hang Power Snatches (185/125 lb.)

5 Strict Ring Muscle-ups

AMRAP 15 min.

RXD

21 Wall Balls (20/14 lb.)

7 Hang Power Snatches (155/115 lb.)

5 Bar Muscle-ups

AMRAP 15 min.

Fitness

21 Wall Balls

7 Hang Power Snatches

5 Jumping Chest-to-Bar Pull-ups

AMRAP 15 min.