Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250110
40:00-60:00
Workout 2: Strength II
70:00-80:00
Workout 3: 250109
85:00-95:00
Stretching
Focus
– Macro: Preparing for the Open
– 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 be testing a 1-rep-max snatch, Open Test 18.1, and Annie as part of our yearly tests.
Warm-up (No Measure)
1 set:
2:00 row or ski
1 set:
10 alternating Spiderman stretches
5 wall-facing squats
10 PVC pass-throughs
5 wall-facing squats
10 PVC behind the neck snatch grip presses
5 wall-facing squats
10 PVC around-the-worlds
2 sets:
5 snatch deadlifts to mid-thigh
5 snatch pulls
5 muscle snatches
5 overhead squats
5 hang snatches
5 snatches
– Use an empty barbell or training bar.
3 sets:
3 snatches
3 bar-facing burpees
– Build in load.
– Use the first two sets to increase range of motion and elevate your heart rate.
– Use the middle two sets to take your time and dial in your technique and bar path.
– In the last three sets, increase the barbell load to find your working weight for the workout.
250110 (Time)
For time:
2 rounds of:
10 snatches (125/175 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches (75/115 lb)
12 bar-facing burpees
Stimulus & Goals
– Less than 10:00.
– First snatch weight should feel moderate to heavy.
– Second snatch weight should feel light to moderate.
– No time cap.
Strategy
– For the first two rounds, consider fast singles on the barbell. Unless you feel confident in touch-and-go reps, singles will allow you to breathe and keep moving through the reps.
– On the second two rounds, try to hang on to the barbell for as many touch-and-go reps as possible.
Modifications
Snatches | Load, dumbbell variations
Bar-facing burpees | Step over the bar, burpees, up-down + step over
Deadlift (Strength II
Deadlift
5-5-5-5-5+)
– Welcome to week one of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
– 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.
250109 (Time)
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Stimulus & Goals
– Less than 10:00.
– Fast-paced, moderate-skill workout.
– Double-unders in 2 sets or less.
– Toes-to-bars in 2 sets or less.
Strategy
– The combination of double-unders and toes-to-bar is going to be grippy. Try to relax your grip and arms on the double-unders. Expect your grip to get taxed as the workout goes on.
– Manage your toes-to-bar reps and break before you think you need to.
Modifications
Double-unders | Reps, timed attempts, high-jump single-unders, single-unders, toe-taps to a plate
Toes-to-bars | Reps, kipping knee raises, lying toes-to-bars, sit-ups
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lift
