Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 2K row
40:00-60:00
Workout 2: Skill I
70:00-85:00
Workout 3: Accessory – I
90:00-100:00
Stretching
Focus
– Macro: Preparing for the Open
– A continuation of the previous month. 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 test Grace, a 2K row, and a 3-rep-max front squat.
Warm-up (No Measure)
3 sets:
10 alternating Samson stretch lunges
10 PVC overhead squats (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups (full range of motion)
10 strict ring dips (full range of motion)
1 set:
2 x :30 row | Chest and torso upright.
2 x :30 row | Hold the end of the stroke for :01.
2 x :30 row | Return the arms before the knees bend.
2 x :30 | Speed up the cadence, but still extend the arms before the knees bend.
2 sets:
150-meter row, holding a pace of 1:45-2:30/500 meters
1:00 rest
– Use the first three sets to increase range of motion throughout the entire body.
– Use the row efforts to dial in your technique and pace for the workout.
2k Row (Time)
Max Effort 2k Row
Stimulus & Goals
– 10:00 or less.
– Short, benchmark workout.
– Push the pace and empty the tank in the final 300-500 meters.
– Retest from 240513.
Strategy
– If you have completed this workout previously, look back at your score to set an ideal pace goal.
– Try to maintain a pace for the first 500 meters that is 1-3 seconds faster than your desired pace. In the middle 1,000 meters, aim to stay on target, wavering no more than 1 second. The last 500 meters should be an all-out assault; give this last interval everything you have.
Modifications
Row | Distance, substitutions
Row substitutions | 1,600-m run, 3,200/4,000-m C2 bike, 3,500/5,000-m Echo or Assault bike, 2,000-m ski
Skill I (5 Rounds for reps)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. Ensure your head does not crash to the floor.
– Use a dumbbell strict press load that allows you to complete unbroken reps on each arm.
– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.
– Do not rest more than 10 seconds between movements.
Accessory – I (Checkmark)
4 sets:
Dumbbell farmers carry (100 ft)
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
– Use two dumbbells or kettlebells and go as heavy as possible on the farmers carry.
– Use a single dumbbell or bumper plate to add load to the hip extensions. This weight should allow you to perform at least 10 unbroken reps.
Stretching (Checkmark)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
