CrossFit Cape Cod 05/02/2022

1
May

CrossFit Cape Cod 05/02/2022

CrossFit Cape Cod – CrossFit

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Bench Press (1×1)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Bench Press

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Russian KB Swings Rx (70/53) L2 (53/35) L1 (35/26)

15 Sit-Ups

100m Run

Accessory Work

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

STRENGTH

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.