Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250221
50:00-70:00
Workout 2: Strength II
80:00-100:00
Workout 3: Stamina I
105:00-115:00
Stretching
Focus
– Macro: Preparing for the Open
– A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that test your capacity to keep moving and pushing forward for one more rep. Remember, every second counts.
– We will also test Grace, a 2K row, and a 3-rep-max front squat.
Warm-up (No Measure)
1 set:
2:00 jump rope
1 set:
10 banded pull-aparts
10 ATY raises
10 banded pass-throughs
1 set:
20 jumping jacks
5 inchworms
20 jumping jacks
5 push-ups
10 ring rows
5 up-downs
10 kip swings
5 burpees
10 hanging knee raises
5 burpees
EMOM 9:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
– Try to keep the jump rope moving for the entire two minutes. Perform any skip you want.
– Use the EMOM to work on the movements you will perform in the workout.
250221 (Time)
For time with a partner:
20 synchronized burpees
20 rope climbs (15/15 ft)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
Stimulus & Goals
– 12:00-21:00; 15:00-18:00 for most.
– Partners share the rope climbs, wall walks, and muscle-ups as needed and perform the 20 synchronized burpees at a time together.
– Burpees in 2:00 or less.
– Rope climbs, wall walks, and muscle-ups each in 5:00 or less.
Strategy
– If you are unable to perform this workout with a partner, perform the same workout with 20 burpees and then 10 rope climbs, 10 wall walks, and 10 muscle-ups.
– Expect muscle fatigue to be a huge factor in this workout. Switch with your partner often and don’t push to failure unless it’s to finish the set.
Modifications
Burpee | Reps, up-downs
Rope climb | Reps, height, pull-to-stands
Wall walks | Reps, partial wall walks, inchworms
Muscle-ups | Reps, low-ring transitions, ring rows and/or push-ups from the knees
Back Squat (Strength II
Back squat
5-5-5-5-5+)
– Welcome to week one of the second 2025 Strength 2 lifting cycle where we shift from the deadlift to the back squat.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Rest as needed between sets.
Stamina I (Time)
5 rounds for time:
24/30-calorie bike
– Rest 2:00 between rounds.
– Rounds in 2:30 or less. Advanced athletes push for sub-2:00.
– Use any available bike.
– Push as hard as possible on each round vs. pacing.
– If you use an Echo or Assault Bike, incorporate your arms as much as possible. On the C2 Bike, try and push through the heavy feeling in your legs.
Modifications
Bike | Calories, max calories in 2:00, row or ski (same calories)
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lift
