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 (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)