(931) 644-8890 lorencrowder15@gmail.com

Thursday

Announcements

We will have no classes Friday Mornings or Evenings for the next 5 weeks due to the CrossFit Open… The CrossFit Open heats will start at 5:30PM on Friday’s. To join in on the fun go to games.crossfit.com to sign up! Even if you’re not participating come out and cheer on those who are and show your support… We Love our CFO FAMILY!!

CrossFit Overton – CrossFit

Warm-up (No Measure)

2 Rounds

20 Mountain Climbers

20 Jumping Jacks

20 Lunges

2:00 Bike

Metcon

Metcon (No Measure)

Workout

RECOVERY WORKOUT*

EMOM x 10 MINUTES

MIN 1 — AMRAP of 10 Double Unders + 5 DB Snatch (light)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.

COOL DOWN

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching

Wednesday

Announcements

We will have no classes Friday Mornings or Evenings for the next 5 weeks due to the CrossFit Open… The CrossFit Open heats will start at 5:30PM on Friday’s. To join in on the fun go to games.crossfit.com to sign up! Even if you’re not participating come out and cheer on those who are and show your support… We Love our CFO FAMILY!!

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

3 RDS

5 Burpees

10 Air Squats

200M Run

*increase run 100M each Round

Metcon

Metcon (5 Rounds for time)

2 Man Team

COMP

5 Minutes For Time x 5

2500/2000M Bikeerg

20 Sandbag Cleans 150/100#

Rest 1:00 B/t Rounds

RX

5 Minutes For Time x 5

2000/1800M Bikeerg

20 Sandbag Cleans 100/60#

Rest 1:00 B/t Rounds

FITNESS

5 Minutes For Time x 5

1500/1200M Bikeerg

20 Sandbag Cleans 60/45#

Rest 1:00 B/t Rounds

For Every Sandbag Clean Not Completed, After The Workout Partners will Do Syn Burpees. 1 Syn burpee = 1 Rep

20 Reps Missed = 20 Syn Burpees

SCORE each Round

1 person works at a time

Tuesday

CrossFit Overton – CrossFit

Warm-up (No Measure)

2 Rounds

1:30 Assault Bike

14 Alt Lunges

7 Jump Squats

7 PVC Good Mornings

*increase bike intensity on Round 2

Weightlifting

Power Clean (5×3 Moderate-Heavy Tripes )

Metcon

Metcon (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

OPTIONAL FINISHER

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)

Monday

CrossFit Overton – CrossFit

Warm-up (No Measure)

5 Minute AMRAP

5 Ring Rows

5 up downs

5/5 DB Deadlift

5 Kip Swings

Metcon

Metcon (5 Rounds for time)

Strength/Skill

EMOM x 10 MINUTES

5 Strict Pull-ups or 5 Banded Strict Pull-ups

Workout

EVERY 3:00 FOR 5 SETS

15/12 Cal Assault Bike

12 Alt. DB Snatch (50/35)

9 Pull-ups

Score : Each Round

Friday

CrossFit Overton – CrossFit

Warm-up (No Measure)

AMRAP -4

4 Push Ups

6 Kip Swings

8 AirSquats

Then Review

-Thruster

-double under

Weightlifting

Thruster (Build to a heavy 3)

Metcon

Metcon (Time)

BENCHMARK WORKOUT

“OPEN 17.5”

10 ROUNDS FOR TIME

9 Thrusters (95/65)|(65/45)

35 Double-Unders

-16:00 Time Cap-