CrossFit Cape Cod 2/5/14


CrossFit Cape Cod 2/5/14

Terry and Traci

CrossFit Cape Cod

Workout Of The Day

3 Rounds 
Super Set
1. Bench Press x 12
2. Front Rack Box Step Ups x 12
Rest Briefly Between Rounds

Followed By

AMRAP 7 Minutes
3 Overhead Squats*
3 Burpees
6 Overhead Squats
6 Burpees
9 Overhead Squats
9 Burpees
12 Overhead Squats
12 Burpees
Etc. increasing by 3 each set for the 7 minutes

*Expert Use 135/95
Advanced Use 95-115/75-85
Intermediate Use 65-85/45-65
Beginner Use PVC-45

Finish With Handstand Practice & Squat Therapy.
Depending on what your level of experience is work on partial wall climbs to HSPU’s on the parallettes. Do 3-5 Sets Of Handstand Variations coupled with the squat therapy. 

13 Responses

  1. Did this one at home – 45, 55, 65# for super sets. Did front rack lunges instead of step ups – low ceiling in the cellar. Finished the 12s for AMRAP with 45#. My wrists gave out before anything else. Then worked on handstand holds and squats close to the wall.

  2. 65 12+3
    Probably should have went up a little in weight, but still learning.

    Did some hand stands. That was interesting.

    I have lost 12lbs since I started Crossfit two weeks ago, so I am very happy with that start.

  3. 65 on the bench and 35/25 on the 18″ box…trying to get no momentum at all.

    Finished the 12s with 65#…and I know I’ll be feeling that tomorrow!!