(931) 644-8890 lorencrowder15@gmail.com

Announcements

Join Crossfit Overton as we host our 4th annual Community Memorial Day Murph on Saturday, May 28th, 2022.

MURPH reminds us of that sacrifice. We do a workout that isn’t particularly enjoyable, and in some small, comparatively insignificant way, we get to see for a brief second the thought process of the brave people who serve this country. We do it for what it stands for; for what THEY stand for. We do it in memory of the fallen…so that in our busy lives, enjoying the gifts given to us by living in this country, we do not forget that living in the land of freedom isn’t free.

https://competitioncorner.net/events/7256/register?embed=True

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Time)

Workout

WARM-UP

ON A 10:00 RUNNING CLOCK…

400m Run @ Mod Pace

Into…

1 ROUND

12 Alt. Groiners

10 Air Squat + Thoracic Rotation

8 Push-Up to Pike

Into..

1 ROUND

200m Run @ Mod-Hard Pace

8 Barbell Strict Press

8 Barbell Back Squats

8 Up-Downs

Into…

1 ROUND

100m @ Hard Pace

10 Up-Down Over Bar

10 Front Squats

10 Push Press

STRENGTH

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

Back Squat*

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“PUNCH OUT”

FOR TIME

800m Run

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (50/35)|(35/25)

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Pigeon Pose (R)

2:00 Pigeon Pose (L)

2:00 Corpse Pose (Rebound)

(No Measure)