Mark

Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 5 step back lunges/leg 5 single-leg toe touches/leg 5 push-ups to downward dog 1 set: :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 10 box step-ups 10 […]

Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 5 inchworms 5 push-ups 5 up-downs 5 burpees 5 elbow-to-insteps/leg 5 max-effort vertical jumps 10 behind-the-neck snatch-grip presses 10 overhead squats to above parallel Skill Work (5 Rounds for weight) Pre-workout 5 sets, building in load: Snatch pull + power snatch + hang

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250326 40:00-60:00 Workout 2: Stamina I 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,

Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 10 mountain climbers 5 inchworms 10 air squats, slow 5 unweighted sumo stance good mornings Front Squat (- RX – 10 sets for load: 2 front squats – Lift once every 3:00. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength I 55:00-70:00 Workout 2: 250327 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Fran 40:00-60:00 Workout 2: Accessory – I 70:00-85:00 Workout 3: Skill I 90:00-100:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,

Clamtown CF – Location – WOD Rest Day

Clamtown CF – Location – CAP Compete Rest Day

Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 10 inchworms 10 unweighted single-leg deadlifts/leg Progressive warm-up | 5:00 1 set: 10 alternating reverse lunges 5 kettlebell deadlifts 5 Russian kettlebell swings 1 set: 10 walking lunges (slow)

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250322 55:00-75:00 Workout 2: Strength II 85:00-100:00 Workout 3: Stamina I 105:00-110:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration