(931) 644-8890 lorencrowder15@gmail.com

Monday

CrossFit Overton – CrossFit

Push Press (Build to a 1 Rep Max)

Metcon

Metcon (Time)

Workout

NCFIT BENCHMARK WORKOUT

“PUSH. PULL.”

FOR TIME*

3-6-9-12-9-6-3

Push Jerk (155,105)|(135,95)

*15 Cal Row or BikeErg After Every Set

-15:00 Hard Cap-

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Foam Rolling Upper Back / Lats

3:00 Foam Rolling Inner Thighs / Quads

Friday

Announcements

Christmas Party Friday 13th @6:15PM
-UGLY SWEATER
-Small WoD
-POTLUCK
-DIRTY SANTA

CrossFit Overton – CrossFit

Metcon (Time)

Strength/Skill

5-3-1

Front Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Workout

FOR TIME

30 Front Squat (135/95)|(95/65)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

Thursday (Recovey Day)

Announcements

Christmas Party Friday 13th @6:15PM
-UGLY SWEATER
-Small WoD
-POTLUCK
-DIRTY SANTA

CrossFit Overton – CrossFit

Warm-up

Metcon (AMRAP – Reps)

15 Minute EMOM (Calories)

Assault Bike (12/9)(9/6)

Rower (15/12)(12/9)

BikeErg(15/12) (12/9)

Body Building

Metcon (No Measure)

3×12 Banded Pull Aparts

3×12 Ring Rows

3×12 Bicep Curls 2 DBs

Mobility

Metcon (No Measure)

10-15 Minutes of ROM

*use this time to stretch, talk, and Deload from the hard workouts the past couple of days.

Wednesday

CrossFit Overton – CrossFit

Metcon (Time)

Strength/Skill

ON A 8:00 RUNNING CLOCK…

Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

Workout

NCFIT BENCHMARK WORKOUT

“STRAIGHT 100.”

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

*25 cal BikeErg if needed

OPTIONAL FINISHER

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

Tuesday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

AMRAPx6

8/8 DB Suitcase Lunge

8/8 Arnold Press

8 Calorie Machine

Weightlifting

Push Press (5-3-1)

SET 1- 75% x5

SET 2- 85% x3

SET 3- 95% x1+

Retest of 1RM will happen next week.

Metcon

Metcon (2 Rounds for reps)

Double AMRAP

AMRAP x 4

2 DB Devils Press (50/35)(35/20)

6 DB Push Press

8 DB ALT. Suitcase Lunges

rest 1:00 Repeat

score: each AMRAP as Reps