Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250606
55:00-75:00
Workout 2: 250605
85:00-100:00
Workout 3: Skill I
105:00-115:00
Stretching
Focus
– Macro: Lifting Heavy
– Expect to see heavy loading and opportunities to lift heavier relative to your capacity.
– We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks.
Warm-up (No Measure)
1 set:
400-meter jog
10 leg swings/leg
10 alternating Samson stretch lunges
10 unweighted good mornings
5 single-arm dumbbell power cleans/arm
1 set:
10 lateral leg swings/leg
:30 jump rope
10 alternating single-dumbbell deadlifts
10 alternating single-dumbbell power cleans
:30 jump rope
2 sets/partner:
6 double-dumbbell power cleans
:20 jump rope
– Must be unbroken.
– Each partner performs two sets.
– Use the first two sets to increase range of motion and elevate your heart rate.
– Use a light dumbbell in these first two sets; increase the weight in the last two sets if desired.
250606 (Time)
For time with a partner:
800-meter run
then…
10 rounds of:
10 double-dumbbell power cleans (35/50 lb)
30 double-unders
then…
800-meter run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Stimulus & Goals
– 18:00-24:00.
– Keep run efforts to 5:00 or less.
– Each athlete completes 5 rounds of the 10-round couplet.
– Dumbbell loading should allow athletes to move quickly and stay unbroken.
Strategy
– If you do not have a partner, perform only 5 rounds of the couplet in the middle.
– Let the slower runner lead each run. Then, the faster runner should start the first round of the couplet to give the slower athlete time to recover.
Modifications
Run | Distance, 800/1,000-m row, 1,600/2,000-m C2 bike, 1,750/2,500-m Echo bike
Double-dumbbell power cleans | Load, hang power cleans, Russian kettlebell swings
Double-unders | :30 of attempts, 30 single-unders
Back Squat (250605
For load:
Back squat
10-10-10-10-10)
Stimulus & Goals
– Build to a challenging set of 10 reps.
– 50-60% of your 1-rep.
– Beginner athletes will perform light sets of 6 to establish sound mechanics with consistency.
– Rest 3:00 between sets.
– Compare to 240405.
– Adjust loading and effort based on the Community Cup workouts.
Strategy
– Treat this as ascending sets. Start light and work up to a challenging set of ten reps.
– Keep this effort on the lighter side if you are planning on performing the Community Cup workouts.
Modifications
Back squat | Load, reps, squats to a box
Skill I (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as far as possible without breaking.
– Challenge yourself to keep moving on the flutter kicks for the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
Stretching (Checkmark)
2 rounds:
1:00 calf roll/side
1:00 foam roll quads/side
