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
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)