Announcements
Teens Class Sign Ups: Just click here!
Master the Rings Workshop with Anthony Tanasy January 25th @10:15 – Sign up in Wodify
Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: Annie
40:00-60:00
Workout 2: Strength II
70:00-100:00
Workout 3: Stamina I
105:00-115:00
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)
5:00 row, bike, or ski
1 set:
:30 couch stretch/leg
:30 jump rope
:30 pigeon pose/leg
:30 jump rope
:30 inchworm walkouts
:30 jump rope
:30 plank hold
:30 jump rope
:30 sit-ups
– Use the first 5 minutes to get yourself slightly out of breath and sweating.
– Use the rest of the warm-up to get your hips and full body prepared for the workout.
– During the jump rope intervals, practice whatever skip (single or double-under) that you will use in the workout.
– Rest as needed between movements.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Stimulus & Goals
– Less than 10:00.
– Advanced athletes finish in less than 6:30.
– Double-unders in under 1:00 in the first two rounds.
– Last completed 231005.
Strategy
– Focus on better transitions in this effort. Consider how you put your rope down on the ground, where you put your AbMat, and how you move from movement to movement. Once you are able to perform all reps unbroken, transitions are the only way to progress.
Modifications
Double-unders | Reps, speed steps, single-unders
Sit-ups | Reps, feet-anchored, dead bugs, shoulder taps
Scale-up | Strict AbMat sit-ups
Deadlift (Strength II
Deadlift
4-4-4-4-4+)
– Welcome to week two 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 4 reps in that final set without pushing to failure.
– Rest as needed between sets.
Stamina I (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
Modifications
Run | Distance, substitutions
Equipment Substitutions
1) C2 Bike | 400 m, 800 m, 1,600 m, 200 m
2) Row | 200 m, 400 m, 800 m, 100 m
3) Ski | 200 m, 400 m, 800 m, 100 m
Stretching (Checkmark)
2 sets:
:30 cobra stretch
:30 Spiderman stretch/side
:30 calf stretch/side
