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
20:00-40:00
Workout 1: 250124
50:00-70:00
Workout 2: Stamina I
80:00-95:00
Workout 3: Accessory – I
100:00-110:00
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)
2 sets:
30 jumping jacks
10 alternating Spiderman stretches
10 push-ups to downward dog
1:00 row, bike, or ski
1 set:
10 sumo deadlifts
10 med-ball front squats
1 set:
10 sumo-deadlift + shrugs
10 med-ball push presses
1 set:
10 sumo deadlift high pulls
10 wall-ball shots
2 sets:
5 sumo deadlift high pulls
5 wall-ball shots
– Rest :30-1:00 between sets.
– Use workout weight.
– Use the first two sets to increase range of motion and elevate your heart rate.
– In the middle three sets, dial in technique for both workout movements with an empty barbell. Prioritize standing up before pulling with the arms on the sumo deadlift high pull and using the legs on the wall-ball shots to jump the weight to the target.
– In the final two sets, use your workout weight to practice cycling.
250124 (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching; one partner works at a time.
Stimulus & Goals
– 20+ total rounds.
– Each round in 1:00 or less.
– One partner completes a full round at a time.
– Unbroken sumo deadlift high pulls.
– Wall-ball shots in 1-2 sets to a higher target than usual.
– Retest from 240311.
Strategy
– Take turns sprinting each round; while one partner works, the other recovers before going again.
– Try to keep every round under a minute, using the rest time to recover for another sprint effort.
– Think about jumping the medicine ball to the higher target.
– If you do not have a partner, rest for one minute between rounds.
Modifications
Sumo deadlift high pulls | Load, reps kettlebell sumo deadlift high pulls
Wall-ball shots | Load, reps, med-ball push presses, med-ball front squats
Stamina I (2 Rounds for calories)
5 sets for max calories:
3:00 air bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increase the pace with each effort; sets 4 and 5 should be at a challenging pace you can still hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
Modifications
Air Bike | Echo bike, Assault bike, C2 Bike, ski, row, run
Accessory – I (Checkmark)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
– Midline strengthening and development.
– Focus on extending the knees to initiate the sit-up. Reduce range of motion and volume as needed, particularly if you do not train consistently using this equipment.
– Perform side planks from the elbow. Work to keep the shoulders, hips, and ankles all in a nice straight line. Bend the knees to scale as needed.
Stretching (Checkmark)
1 set:
200-meter recovery walk
1:00 couch stretch/leg
