About This Competition
Welcome to Last Rep of Summer!
CrossFit Cape Cod is thrilled to host its first annual, Last Rep of Summer competition. This year the event will be held on September 3, 2022. Let's say goodbye to summer on Cape Cod with a day packed full of fitness! It is a 2-person, same-sex, team competition. This year, we will be offering three divisions: Rx (Rx & Higher-Level Intermediate Athletes), Intermediate (Scaled & Lower-Level Intermediate Athletes), and Masters (40+ Masters).
Prizes for the 1st, 2nd, & 3rd place finishers in all categories.
If you have any questions, please reach out to erin@crossfitcapecod.com for assistance.
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Workouts
Rx
AMRAP x 3 MINUTES
Echo Bike for Calories
(Score = Total Calories)
Notes: Teams may split the work however, but each person must bike at least 1 Calorie
Intermediate
AMRAP x 3 MINUTES
Echo Bike for Calories
(Score = Total Calories)
Notes: Teams may split the work however, but each person must bike at least 1 Calorie
Masters
AMRAP x 3 MINUTES
Echo Bike for Calories
(Score = Total Calories)
Notes: Teams may split the work however, but each person must bike at least 1 Calorie
Rx
AMRAP x 12 minutes
50/40 Cal Row
50 Pull-Ups
50 Box Jump Overs 24/20
P1 Works while P2 Completes 20 DB OH Lunges 50/35 then switch
Score = Total Reps of AMRAP 50/40 Cal Row, 50 Pull-Ups, 50 Box Jump Overs
Intermediate
AMRAP x 12 minutes
40/30 Cal Row
50 Jumping Pull-Ups
50 Box Step Overs 24/20
P1 Works while P2 Completes 20 DB OH Lunges 35/20 then switch
Score = Total Reps of AMRAP 40/30 Cal Row, 50 Jumping Pull-Ups, 50 Box Jump Overs
Masters
AMRAP x 12 minutes
40/30 Cal Row
50 Pull-Ups
50 Box Jump Overs 24/20
P1 Works while P2 Completes 20 DB OH Lunges 35/20 then switch
Score = Total Reps of AMRAP 40/30 Cal Row, 50 Pull-Ups, 50 Box Jump Overs
Rx
"Diane"
21-15-9
Deadlift 225/155
HSPUs
"Grace"
30 Clean and Jerks 135/95
"Karen"
150 Wallballs 20/14
P1 Completes Diane P2 Completes Grace P 1 & 2 Complete Karen - Split However
Time Cap: 15 minutes
Intermediate
"Diane"
21-15-9
Deadlift 155/105
H-R Push-Ups
"Grace"
30 Clean and Jerks 95/65
"Karen"
150 Wallballs 14/10
P1 Completes Diane P2 Completes Grace P 1 & 2 Complete Karen - Split However
Time Cap: 15 Minutes
Masters
"Diane"
21-15-9
Deadlift 185/125
H-R Push-Ups
"Grace"
30 Clean and Jerks 115/75
"Karen"
150 Wallballs 14/10
P1 Completes Diane P2 Completes Grace P 1 & 2 Complete Karen - Split However
Time Cap: 15 minutes
Rx
30-20-10-10-20-30
Sandbag Thrusters 50/35
Burpees over the Bag
-50 Double Unders after each set-
P1 completes 30-20-10
P2 completes 10-20-30
Time Cap= 16 Minutes
Intermediate
30-20-10-10-20-30
Sandbag Thrusters 35/20
Burpees over the Bag
-50 Singles after each set-
P1 completes 30-20-10
P2 completes 10-20-30
Time Cap = 16 Minutes
Masters
30-20-10-10-20-30
Sandbag Thrusters 40/25
Burpees over the Bag
-50 Singles after each set-
P1 completes 30-20-10
P2 completes 10-20-30
Time Cap = 21 Minutes
Media
Community
Event Details
Closes: Sep 2, 2022
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