Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Strength II
50:00-60:00
Workout 2: 250207
70:00-90:00
Workout 3: 250206
95:00-105:00
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)
3 sets:
1:00 bike, row, ski, or run
10 staggered-stance good mornings/leg
10 leg swings/leg (front and back)
10 alternating Cossack squats
1 set:
10 deadlifts (35/45 lb)
5 deadlifts (add 10-45 lb to each side)
5 deadlifts (add 10-45 lb to each side)
5 deadlifts (add 10-45 lb to each side)
– Your next weight should be your starting weight.
– Use the first part of today’s warm-up to get a good sweat going and to elevate your heart rate. Use the second part of the warm-up to build up to your working weight for workout 1. If needed, perform another couple of deadlifts before starting workout 1.
Deadlift (Strength II
Deadlift
10-8-8-6-6 (deload))
– Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep deadlift.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
250207 (Time)
10 rounds for time:
3 power cleans (115/165 lb)
15 wall-ball shots (14/20 lb) (9/10 ft)
Stimulus & Goals
– 10:00-15:00.
– Touch-and-go or fast singles on the power cleans.
– Unbroken wall-ball shots for at least 6 rounds; never more than two sets in a round.
Strategy
– Don’t come out too fast at the start of this workout. Expect the volume to creep up. Instead, focus on moving smoothly and breathing through your transitions. This will allow you to maintain a consistent pace throughout the entire workout.
– Go touch-and-go on the cleans if you are looking to speed up your rounds.
Modifications
Power cleans | Load, hang power cleans, dumbbell power cleans, kettlebell swings
Wall-ball shots | Load, reps, med-ball front squats, dumbbell push presses
250206 (AMRAP – Reps)
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
1 shuttle run (30 ft)
Max-reps burpees
– Rest the remaining 2:15.
Stimulus & Goals
– Shuttle runs in :20-:25.
– 8-12 burpees per round.
– Interval sprint-style workout.
Strategy
– Focus on an efficient change of direction during the shuttle runs. Lower your center of mass and anticipate your turn before you change directions. These transitions make all the difference in efficiency and speed.
Modifications
Shuttle runs | Distance, substitutions
Burpees | Up-downs, mountain climbers, low-box step-ups
Stretching (Checkmark)
1 set:
1:00 pigeon pose/leg
