(931) 644-8890 lorencrowder15@gmail.com

Friday

Announcements

-If you forget to reserve your spot before you arrive at CROSSFIT OVERTON:
-If the class still has space (per reservation list): You’re in luck! Use the mobile app to make your reservation, then sign-in on the kiosk when you arrive!
-If the class is full: There will be a short grace period for this, but ultimately we will need to stick to our policy and ask you to attend a different class. (Avoid this situation by always making a reservation!)
-class reservations ultimately provide members with the best experience and have many benefits, including:
-For coaches – improved ability to plan warm-ups and class logistics; tailoring skill work/scaling options
-For athletes – increased accountability to attend class, ability to choose classes based on size, ability to see which friends will be joining your class.
-Thanks, Love you guys

CrossFit Overton – CrossFit

Warm-up (No Measure)

5 Minute AMRAP

100M Jog

20 Russian Twist

10 Cal Row

10 Air Squats

Metcon

Metcon (Time)

Workout

RX

2 ROUNDS FOR TIME

800m Med Ball Run

50/40 Cal Row

50 Wall Balls

RX (20/14)

FITNESS

1 ROUND FOR TIME

800m Run Med Ball Run

50/40 Cal Row

50 Wall Balls

FITNESS(14/10)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit

Thursday

Announcements

-If you forget to reserve your spot before you arrive at CROSSFIT OVERTON:
-If the class still has space (per reservation list): You’re in luck! Use the mobile app to make your reservation, then sign-in on the kiosk when you arrive!
-If the class is full: There will be a short grace period for this, but ultimately we will need to stick to our policy and ask you to attend a different class. (Avoid this situation by always making a reservation!)
-class reservations ultimately provide members with the best experience and have many benefits, including:
-For coaches – improved ability to plan warm-ups and class logistics; tailoring skill work/scaling options
-For athletes – increased accountability to attend class, ability to choose classes based on size, ability to see which friends will be joining your class.
-Thanks, Love you guys

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Workout

2 Man Team

4 Rounds

AMRAP x 4 MINUTES

P1: 10/7 Cal Assault Bike

P2: 10 Slam Ball

COMP(60/45)

RX (45/30)

-Rest 3:00 b/t Rounds –

-P1: does 10 cal Assault Bike, while P2 does 10 Slam Balls then switch

-Score Total calories of all 4 Rounds completed on the Assauly bike by team

OPTIONAL COOL DOWN

FOR RECOVERY

200m Slow Walk Focusing on Calm Nasal Breathing

Accessory

Metcon (No Measure)

BodyBuilding

Superset

3×10 SA BENCH PRESS “each”

3×10 Ring Dips

Superset

3×20 ALT DB LUNGE SA 50/35

3×10 Glute Bridge

Wednesday

Announcements

-If you forget to reserve your spot before you arrive at CROSSFIT OVERTON:
-If the class still has space (per reservation list): You’re in luck! Use the mobile app to make your reservation, then sign-in on the kiosk when you arrive!
-If the class is full: There will be a short grace period for this, but ultimately we will need to stick to our policy and ask you to attend a different class. (Avoid this situation by always making a reservation!)
-class reservations ultimately provide members with the best experience and have many benefits, including:
-For coaches – improved ability to plan warm-ups and class logistics; tailoring skill work/scaling options
-For athletes – increased accountability to attend class, ability to choose classes based on size, ability to see which friends will be joining your class.
-Thanks, Love you guys

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 5 Minutes

10/10 ARM CIRCLES Forward/ Backwards

10 Lunges with a Twist

5 Inchworms

:20 Hollow Rock

Then

AMRAP 5 Minutes

15Jumping Jacks

10 Lateral Box Step Ups

5/5 SA DB PRESS

25FT HS WALK OR 2 walk walks

Metcon

Metcon (Time)

Strength/Skill

EXTENDED WARM-UP & SKILL

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

Then……

Kipping HSPU Breakdown

Workout

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over

C (50/35)RX(35/25)

BOX(24/20)

*Run 200m After Each Set.

*if raining 15/9 Calorie Assault Bike

Tuesday

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

10 Air Squats (TEMPO :02)

:30 Squat Hold

:30 Pigeon Hold (right)

:30 Pigeon Hold (left)

Into

3 sets

7 backsquats (Tempo :02)

-Put weight on the bar (light-moderate) and progress up in weight each set.

Weightlifting

Back Squat (5×1 @80-90% Tempo :02)

-Focus on breathing mechanics, the :02 tempo and keeping your chest up as you drive from the bottom

-make sure you know how to bail out. Practice once with light- moderate weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Workout

AMRAP x 9 MINUTES

9 Back Squat

COMP (155/105)

RX (135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

COOL DOWN

FOR RECOVERY

5:00 Slow Pedal on Bike
-the back squat weight should be something you can do 9 reps with unbroken no problem!

Monday

CrossFit Overton – CrossFit

Warm-up (No Measure)

2 Rounds

8 Up Downs

8 Air Squats

8 V ups/ Tuck UPS

8 Plate Ground to OVHD

THEN

1 Round

300M Row

10 Burpees

10 T2B/ Knee Raises

10 DBL DB G2OH

Metcon

Metcon (Time)

PARTNER WORKOUT*

IN TEAMS OF 2…

RX

FOR TIME

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)

-40:00 TIME Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

FITNESS

Workout

PARTNER WORKOUT*

IN TEAMS OF 2…

FOR TIME

1200m Row

60 Burpees

800m Row

50 Knee Raises

400m Row

40 DBL DB Ground to Overhead (25/15)

-40:00 TIme Cap-

*Athletes must switch every 200m on the rowers and split work between the two in any way. Get as far as you can in the workout!