(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 (AMRAP – Reps)

Workout

WARM-UP

2 ROUNDS

30 Mountain Climbers

10 Up-Down +Scap Push-Ups

30 Russian Twists

5 Push-Ups to Pike

Into…

1-2 ROUNDS

30 Crossbody Mountain Climbers

10 Wide Stance Up-Downs*

8 Hand Release Push-Up

*Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up faster!

STRENGTH

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

Bench Press*

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

WORKOUT

EMOM x 16 MINUTES

MIN 1&2 – AMRAP of Triplet*

MIN 3 – Max Strict Ring Dips

MIN 4 – Rest

*1 Round of Triplet is…

6 Hand Release Push-Ups

12 Up-Downs

24 Alt. Russian Twists

(Score is Total Strict Ring Dips)

KG DB: (15/10)|(10/7.5)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH

800m Run

Into Athlete’s Choice (Pick ONE)…

A). 7 ROUNDS

10 Pull-Ups

20 Push-Ups

30 Air Squats

OR

B). 15 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.

(No Measure)