(931) 644-8890 lorencrowder15@gmail.com

Friday

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

ON A 10:00 RUNNING CLOCK…

400m Run

20 Alt. Groiners

15 Bootstrappers

10 Alt. Cossack Squats w/ :02 Pause in the bottom

5 Slow Air Squats

10 One and a Quarter Air Squats

15 Squat Jumps

20 Alt. Groiners

STRENGTH

Back Squat

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

WORKOUT

FOR TIME

2 MAN TEAM

120 Back Squats (185/135)|(135/95)*

*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)|(115/75).

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

(Score is Time)

KG BB: (85/60)|(60/42.5)

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)

Thursday

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 5 MINUTES

:30 Row @ Moderate Pace

5/5 DB Strict Press*

5/5 DB Hang Power Clean

5 Scap Push-Ups

5 Knee Push-Ups**

*Halfway switch DB Push Press

**Halfway switch to Push-Ups

SKILL

3 SETS*

5 Split Jerks**

-Rest as Needed b/t Sets-

*Keep weight light for all 3 sets

**Each rep, hold a :02 pause in the “split position” before correcting feet. Work on pressing body fast under the bar to solid lockout.

(Score is Weight)

WORKOUT

3-4 SETS FOR QUALITY

15 Narrow Grip Push-Ups

100m DB or KB Farmer Carry (AHAP)

30 Sit-Ups*

750/600m Row

-Rest 1:30 b/t Sets-

*GHD Sit-Ups Optional

(Score is Time)

OPTIONAL FINISHER

2-3 SETS

:30 Plank Hold*

30 Banded Straight Arm Pull-Down

*Band held under hands, across the back.

-Rest as Needed b/t Sets-

(No Measure)

Wednesday

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

AMRAP x 8 MINUTES

30 Single Unders*

8 Up-Downs**

8 Inchworms

8 Scap Pull-Ups

8 Kip Swings

*At halfway switch to Double Unders

**At halfway switch to Burpees

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

(Score is Weight)

NCCOMPETE WORKOUT*

AMRAP x 18 MINUTES

36 Double Unders

6 Hang Power Clean (135/95)|(95/65)**

9 Pull-Ups

**Increase weight every 3 rounds…

Rounds 1, 2, 3 – (135/95)|(95/65)

Rounds 4, 5, 6 – (155/105)|(115/75)

Rounds 7 & Beyond – (185/135)|(135/95)

(Score is Rounds + Reps)

*This workout is part of our NCCOMPETE “mini-comp” for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a “competition mindset”. Check out @nc.fit on Instagram to compare your scores.

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/55)|(50/35)

KG BB3: (85/60)|(60/42.5)

Tuesday

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 6 MINUTES

4 Push-Up to Pike

8 Alt. Elbow to Instep

8 Single DB OH Press

8 DB Goblet Squat

STRENGTH

Strict Press

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

WORKOUT

FOR TIME

21-15-9

Handstand Push-Up

Unbroken DB Front Squats (Athlete Choice)*

-Rest 1:00-

12-9-6

Unbroken DB Front Squats*

Handstand Push-Up

(Score is Total Time)

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.

HSPU Option 1: Pike Push-Up

HSPU Option 2: Strict DB Press

COOL DOWN

FOR RECOVERY

1:30 Elbow to Instep w/ thoracic rotation (L)

1:30 Elbow to Instep w/ thoracic rotation (R)

3:00 Frog Stretch

(No Measure)

Monday

CrossFit Overton – CrossFit

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Metcon (Weight)

Workout

WARM-UP

2 ROUNDS

:30 Bike*

4 Inch Worms

7/7 Single Leg DB RDL

8 Up-Downs Over DB**

*Increase Pace (EZ-Mod-Hard) each round

STRENGTH

Deadlift

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

WORKOUT

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)

(No Measure)

KG BB: (115/79)|(79/50)