(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 – Rounds and Reps)

Workout

WARM-UP

1:30 Cal Bike (EZ-MOD Pace)

Into…

2-3 ROUNDS

5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise)

8 Reverse Lunges*

6 Up-Downs + Scap Push-Up

4 Push-Up to Pike

*R2+ switch to Empty Bar Front Rack Reverse Lunges.

Into…

1:30 Cal Bike (MOD-HARD Pace)

STRENGTH

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Bench Press*

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

WORKOUT

AMRAP x 6 MINUTES

10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)

8/6 Cal Bike

6 Up-Downs

-Rest 1:30-

AMRAP x 6 MINUTES

10 Bar Facing Up-Downs

8/6 Cal Bike

6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)

(Score is Total Rounds + Reps)

KG BB1: (42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-