(931) 644-8890 lorencrowder15@gmail.com

Monday

CrossFit Overton – CrossFit

Warm-up (No Measure)

15-10-5

KB SWINGS “light”

Cal Machine

Metcon

Metcon (AMRAP – Rounds)

Strength/Skill

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 – 30 Single or Double Unders

MIN 2 – Static Hold of Choice!*

*Wall-Sit

Plank

Active Squat

Bar Hang

HS Hold

Hollow

Superman

Plate OH Hold

KB Front Rack

Workout

AMRAP x 20 MINUTES

15 Up-Downs

30 Double Unders

1:00 Wall-Sit

30 Double Unders

15 Kettlebell Swings (53/35)|(35/26)

1:00 Ring or floor Plank

Friday

CrossFit Overton – CrossFit

Warm-up (No Measure)

5 Minute Bike

Then

2 Rounds

10 Step Back Lunges

10 Air Squats

10 Leg Kickbacks “each

5 Burpees

Then review

Front Squat

Warm up to your 70%.

Weightlifting

Front Squat (3×3)

3@70%

3@80%

3+@90%

3+ means athlete performs max reps at that weight with the goal of at at least 3 reps

Metcon

Metcon (Time)

NCFIT BENCHMARK WORKOUT

“POINT BREAK”

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Lateral Burpees

Thursday

CrossFit Overton – CrossFit

Warm-up (No Measure)

2 Rounds

10 Alt step Ups

10 Shoulder taps

:10 Bar hang

Then,

2 Rounds

10 Jumping Squats

10 Box Jumps

2 Wall Walks

Review

Deadlift

HSPU

Metcon

Metcon (Time)

Workout

4 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press

3 Deadlifts (275/205) (225/155)

*Box Jumps go up by 10 each round (5-15-25-35)

POST

Metcon (No Measure)

10-15 Minutes of ROM

*use this time to stretch, talk, and Deload from the hard workouts the past couple of days. Will pick back up with a good one tomorrow =)

Wednesday

Announcements

•New day, new week, new month! Lets get after it!
•Please Pay December payment before the 5th.

Christmas Party
•Next Friday the 13th at 6:15PM
•Wear your ugly sweaters
•bring a $10 dirty Santa gift (girls bring girls gift, guys bring guys gift)
• ITS A POTLUCK!

CrossFit Overton – CrossFit

Warm-up (No Measure)

6 Minutes on a Machine

2 Minutes -Easy

2 Minutes – Mod

2 Minutes – Mod/Hard

Then

20 Glute Bridges Up

20 Arm Circles Forward

20 Arm Circles Back

20 Swings Forward/ Back

20 Alt Plank Punches

:20 Barbell Overhead Hold

Review

Push Press

Weightlifting

Push Press (3-3-3)

3 @ 70%

3 @ 80%

3+@ 90%

*3+ Means Athletes perform as many reps at that weight with the goal of at least 3

Metcon

Metcon (Time)

For Time:

50/40 Calorie Assault Bike

50 Up Downs

POST

Metcon (No Measure)

Weakness WOD

Pick 2 Movements below to practice

A. 30 HSPU

B. 30 T2B

C. 60 Double Unders

D. 30 Pistols