(931) 644-8890 lorencrowder15@gmail.com

Friday

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)

WARM-UP

2 Rounds

250M Bikeerg

5 Burpees

10 RKBS (Athlete Choice)

15 Air Squats (Option to turn to KB Goblet Squats)

WORKOUT

IN TEAMS OF 2…

FOR TIME*

Bike (6,000/4,000)(4,000/3,000)

120 Back Squats (115/85)(85/65)

120 KB Swing (53/35)|(35/26)

120 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order.

*one Athlete working

*Time Cap 35:00

Thursday

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 Rounds

200m Run @ Mod Pace

6 Push-Up to Pike

7 Up-Downs

8 DBL DB Push Press

SKILL

2 SETS FOR QUALITY

:20 Alt. Handstand Shoulder Taps

-Rest as needed b/t Sets-

Then Into…

2 SETS FOR QUALITY

3 Strict HSPU*

+

:20 HS Hold

*(30X1) Tempo Optional.

(No Measure)

WORKOUT

3 SETS FOR TIME

200m Run

Immediately into…

2 ROUNDS

7 Push Jerk (155/105)|(115/75)

7 Handstand Push-Ups*

Immediately into…

200m Run

-Rest 1:30 b/t Sets-

*Strict HSPU Optional

(Score Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

KG BB: (70/55)|(50/35)

Wednesday

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 5 MINUTES

5 Scap Pull-Ups

5 Kip Swings

5/5 KB Russian Swings

5/5 KB Bent Over Row

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep TNG Deadlift*

*Option for “Library TNG” Deadlift

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“GET A GRIP”

FOR TIME

6-9-12-15

Deadlift (315/225)|(225/155)

15-12-9-6

Bar Muscle-Up

(Score is Time)

KG BB: (143/100)|(100/70)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Ups

Tuesday

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 – Reps)

Workout

WARM-UP

AMRAP x 5 MINUTES

1:00 Bike*

10 Box Step Overs

10 Push Up to Pike**

*Increase pace each succeeding round.

**When in Pike, alt. stretching one calf out for a second or two, switching to the other side, then returning to the next Push Up Rep.

WORKOUT

4 SETS FOR REPS

1:00 – Max DB Floor Press (50/35)|(35/20)

1:00 – Max Sit-Ups

1:00 – Max Box Jump Overs (24/20)

1:00 – Max Cal Bike

-Rest 1:00 b/t Sets-

(Score is Reps)

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

COOL DOWN

FOR RECOVERY

1:30 Door Way Stretch (R)

1:30 Door Way Stretch (L)

1:00 Calf Stretch (R)

1:00 Calf Stretch (L)

(No Measure)

Monday

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

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

3 ROUNDS

8 Up-Downs

8 Groiners

8 PVC Pass Throughs

8 PVC Jumping OHS

STRENGTH

3-3-3-3-3

Hang Squat Snatch Or Hang Power Snatch

*Start Light and build to Moderate-Heavy.

(Score is Weight)

WORKOUT

AMRAP x 10 MINUTES

7 Hang Squat Snatch or Power (95/65)|(65/45)

14 Burpees Over Bar

(Score is Rounds + Reps)