(931) 644-8890 lorencrowder15@gmail.com

Wednesday

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

3 ROUNDS (7:00 CAP)

200m Run

8 Push-Up to Pike

8 Lunge + Lunge + Up-Down

16 Hollow Rocks

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Push Press

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

400m Run

30 DB Suitcase Lunges (50/35)|(35/20)

15 Push Press (115/75)|(75/55)

(Score is Time)

Tuesday

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 SETS (7:00 CAP)

8 Slow Dead Bugs

8 Bird Dogs

8/8 Staggered Stance Good Mornings

Into….

3 SETS

8 RDL’s

8 Glute Bridge

8 Alt Reverse Lunges

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Deadlift

(Score is Weight)

WORKOUT

6 SETS

10 Deadlifts (225/155)|(155/105)

20 Sit-Ups

-Rest 1:00 b/t Sets-

(For Time)

BB KG: (100/70)|(70/55)

OPTIONAL FINISHER

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Superman Hold

MOVT 2 – Hollow Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

Monday

CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

3 ROUNDS (7:00 CAP)

6/6 SA KB Deadlift

5/5 SA Russian KB Swing

10 Box Step-Ups

:30 Hollow Hold

:30 Superman Hold

STRENGTH

EMOM x 12 MINUTES

MIN 1 – :15 Active Hang + :15 Kip Swing

MIN 2 – 5-10 Strict Gymnastics Pulls*

MIN 3 – :45 Bike (EZ)

*Gymnastic Pull Options…

Ring Row

Vertical Ring Row

Elevated Ring Row

Strict Pull-Up

(No Measure)

WORKOUT

AMRAP x 15 MINUTES*

4-6-8 and so on…

Box Jump Overs (24/20)

Ring Rows

Box Dips

*Complete a :30 DBL KB FR Hold (53/35)|(35/26) after each round.

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Friday

CrossFit Overton – CrossFit

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Metcon (Time)

Every year, as part of our observance of Easter, we take a moment to reflect on the pain and suffering Jesus experienced when He laid down His life in an act of sacrificial love for the human race.

Gyms and FAITH RXD Chapters around the world host the Passion WOD on Easter Weekend, most of them on Good Friday.

Every year, the workout is the same, but we’ve added a new Home Version last year in light of COVID-19. Each movement holds significant meaning:

Double Unders- to remind us of the lashings he received by a whip with shards of bone and metal that ripped his back.

Barbell Carry/Back Rack Stepping Lunges- to symbolize Jesus carrying his own crossbar to his execution site as he took the weight of our sin upon himself.

Burpees- to signify him conquering death by rising again.

PASSION WOD

100 Double Unders

800M Barbell Carry (95/65)(65/45)

100 Burpees

Thursday

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 SETS

10 Bootstrappers

10 Alt Groiners

5 Inch Worms + Push-Up

Into …

3 SETS

5 Empty BB Strict Press

10 Air Squats*

10 Empty BB Good Mornings

*Move to Jumping Squats after 1st Set.

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean & Jerk

(Score is Weight)

BENCHMARK WORKOUT

“GRACE”

FOR TIME

30 Clean & Jerks (135/95)|(95/65)

(Score is Time)