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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 241227
40:00-55:00
Workout 2: Muscle-up Stamina
65:00-80:00
Workout 3: Accessory – I
85:00-95:00
Stretching
Focus
– Macro: Sport and testers month
– Expect to see more workouts that test your fitness and capacity.
Warm-up (No Measure)
1 set:
1:30 row, easy
10 push-ups to down dog
10 good mornings
10 alternating reverse lunges
1 set:
:45 row, easy
:45 row, moderate
10 deadlifts
10 inchworm + push-ups
1 set:
:30 row, easy
1:00 row, sprint
2 wall walks
10 deadlifts (95/135 lb)
3 sets:
2 deadlifts
– Build in load.
– Progress through each set at a steady pace with an empty barbell, resting as needed between sets.
– Increase row pace in each set.
– Reduce wall walk range of motion if necessary.
– Use the last three sets to find your deadlift workout weight.
241227 (AMRAP – Rounds and Reps)
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
Stimulus & Goals
– 8+ rounds; advanced athletes could get upwards of 16+ rounds.
– Deadlifts should feel heavy and will likely need to be performed in singles.
– Rest :10 or less between reps.
– Full-body couplet with complimentary movement functions.
– High skill and heavy load.
Strategy
– The deadlift will slow you down, so pace from the start and ensure a sound setup with each set. Move through the wall walks under control.
– Perform single deadlift reps if needed.
Modifications
Wall walk | Range of motion, inch-worm
Deadlift | Load, sumo deadlift, kettlebell deadlift
Muscle-up Stamina (4 Rounds for reps)
4 sets:
AMRAP 3:
400-meter run
Max-reps bar muscle-ups
– Rest 1:00 between AMRAPs.
Stimulus & Goals
– Run efforts in 2:00 or less.
– 8+ bar muscle-ups each round.
– 2-3 sets on the pull-up bar each round.
– Build bar muscle-up stamina by performing consistent and manageable sets after a hard running effort.
Strategy
– Run at a more aggressive pace and aim for consistency on the bar muscle-ups.
– Take 10-20 seconds to transition to the pull-up bar after the run.
– Perform a small set of bar muscle-ups to start each round. Then, aim to beat that number by 1+ reps on the second set of the round.
Modifications
Run | Distance, 1,000-m C2 bike, 1,250-m Echo or Assault bike, 500-m row or ski
Bar muscle-ups | Jumping bar muscle-ups, chest-to-bar pull-ups, kipping pull-ups, feet-elevated ring rows
Accessory – I (Checkmark)
4 sets:
50-meter farmers carry
20 weighted hip extensions (14/20 lb)
– Rest 1:00-2:00 between sets.
– Go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carries with two loaded barbells. Use a weight vest to add load to the hip extensions. The weight should allow you to perform at least 10 unbroken hip extensions.
Stretching (Checkmark)
3 sets:
:30 couch stretch/side
:30 foam roll upper back
:30 foam roll lats/side
