(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)

Workout

WARM-UP

3 SETS (W/ Empty Barbell)

5 Slow Good Mornings

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

STRENGTH

3-3-3-3

Hang Power Clean*

*Start Moderate and build to Mod-Heavy.

(Score is Weight)

WORKOUT

FOR TIME*

50 Hang Power Cleans (155/105)|(115/75)

100 Up-Downs

1200m Run

*Complete in any order and break into reps or sets as needed.

(Score is Time)

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

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

FOR TIME*

100 Hang Power Cleans (155/105)|(115/75)

150 Up-Downs

1200m Run

*Reps and movements can be completed in any order. P1 works while P2 Rests on HPC and Up-Down. Switch as needed. All running is performed together.

(Score is Time)

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

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 (AMRAP – Rounds and Reps)

Workout

WARM-UP

AMRAP x 3 MINUTES

5 Ring Rows

5 Push-Up to Pike

3 Lunge + Lunge + Air Squat

Into

AMRAP x 3 MINUTES

5 Jumping Pull-Ups or Ring Rows

5 HR Push-Ups

7 Air Squats

STRENGTH

3 SETS

5-7 Tempo Strict Pull-Ups (3111)*

2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo

(No Measure)

BENCHMARK WORKOUT

“MARY”

AMRAP x 20 MINUTES

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Pistol Option 1: Air Squat (Narrow)

Pistol Option 2: Box or Rig Pistol

*Option to Perform…

“CINDY”

AMRAP x 20 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Rounds + Reps)

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

3 SETS (7:00 CAP)

200m Run @ Mod Pace

7/7 DB Deadlifts

7/7 DB Upright Row

7/7 DB Arnold Press

7 Box Jumps

WORKOUT

FOR TIME

24 Single DB Box Step-Up (24/20)*

50 Alt. DB Snatch (50/35)|(35/20)

24 Single DB Box Step-Up

*DB Can be held anyway above the waist.

(Score is Time)

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

POST-WORKOUT STRENGTH

FOR QUALITY

10 Alt. DB Turkish Get-Ups (Athlete Choice)*

30 DB Slides

10 Alt. DB Turkish Get-Ups

*Athlete may build or stay at the same weight across all reps.

(Score is Weight)

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

2:00 Bike*

Into…

AMRAP x 5 MINUTES

10 PVC Pass Through

5 PVC Deadlift

5 PVC OHS

5 Bar Rows Rows

*Increase Pace every :30

WORKOUT

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)*

MIN 3 – Max Rope Climbs

MIN 4 – Rest

*Squats should be able to be completed unbroken but challenging.

(Score is Reps)

FINISHER

FOR QUALITY

Accumulate 2:00 in the bottom of an Air Squat Hold

(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

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Metcon (Time)

Workout

WARM-UP

2 ROUNDS

5/5 DB/KB RDL

10 Alt. Deadbugs

10 Scap Push-Up

5 Knee Push-Up

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to 5-Rep TNG Deadlift*

*Work quickly to at or above Workout Weight

(Score is Weight)

WORKOUT

FOR TIME

15-15-15-15

Deadlifts (275/185)|(185/135)

15-20-25-30

Hand Release Push Ups

(Score is Time)

KG BB: (125/85)|(85/60)

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Roll Hamstrings

2:00 Pec Smash (R)

2:00 Pec Smash (L)

(No Measure)