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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-75:00
Workout 2: 250131
85:00-100:00
Workout 3: Skill 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)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound (only for those who intend to rebound)
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Building up in load.
– Use the first two sets to elevate your heart rate and increase your range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Clean and Jerk (Strength I
Clean and jerk
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1)
– Welcome to week four of the 2025 Strength 1 lifting cycle. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
250131 (Time)
5 rounds for time:
16/20-calorie row
15 front-rack lunges (55/75 lb)
Stimulus & Goals
– 7:30-12:30.
– Row efforts in 1:00-1:30.
– Lunges should feel light and take :30-1:00, including rest and transition.
– Complete the first round in 2:00 or less.
Strategy
– Expect the rowing and lunges to conflict with one another. To help relieve this, focus on efficiency in your rowing technique.
– Choose a weight that feels light, so you can pick it up and just start moving every round.
Modifications
Row | Calories, machine substitution (bike or ski), 200-meter run
Front-rack lunges | Load, dumbbell front rack lunges, unweighted lunges
Skill I (Checkmark)
3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold
– Keep the 30-second intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and keeping your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.
Stretching (Checkmark)
Accumulate:
30 reach-roll-lift
:30 Samson stretch/side
