Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-33:00
Workout 1: 250224
40:00-60:00
Workout 2: Strength II
70:00-80:00
Workout 3: Accessory – l
85:00-95:00
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)
1 set:
2:00 run, bike, row, or ski
10 alternating elbow-to-insteps
10 leg swings/leg (front and back)
1 set:
1:00 run, bike, row, or ski
10 alternating Samson stretch
10 leg swings/leg (across the body)
1 set:
1:00 run, bike, row, or ski
10 alternating lunges
10 clean grip deadlifts
10 clean pulls
1 set:
:30 run, bike, row, or ski
1:00 alternating single-leg squats
10 power cleans (empty barbell)
3 sets:
5 power cleans
– Build to workout weight.
– Use today’s progressive warm-up as an opportunity to practice and build up to the movement variation you’ll perform in the workout.
– Pick up the pace with each run, bike, row, or ski effort.
– Spend around 5 minutes following the warm-up building up to your power clean loading for the workout.
250224 (AMRAP – Rounds and Reps)
AMRAP 10:
20 alternating single-leg squats
10 power cleans (125/185 lb)
Stimulus & Goals
– 3+ rounds.
– :90 or less per movement.
– Moderate-to-heavy barbell for mostly singles.
Strategy
– Kicking off the week with a bang as we prepare for the first Open workout of the 2025 season on Friday. For those signed up for the Open, expect this week to set you up nicely for the workout on Friday. However, if you are not signed up for the Open, still expect this week to be challenging and offer some great opportunities to test some skills.
– Perform mostly singles during the power cleans, unless you can maintain touch-and-go reps with minimal rest between sets.
– Focus on being smooth and hitting the range of motion on the single-leg squats.
Modifications
Single-leg squats | Reps, single-leg squats to a target, reverse lunges, air squats
Power cleans | Load, reps, hang power cleans, dumbbell power cleans
Back Squat (Strength II
Back squat
4-4-4-4-4+)
– Welcome to week two of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
– 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.
Accessory – l (Checkmark)
Accumulate:
5:00 in a plank hold
– Every time you break perform 1 Turkish get-up/arm
– Choose a plank position that you can maintain for at least 45 seconds.
– Use a Turkish get-up load that allows you to hit each step smoothly, maintaining a locked-out arm. However, the dumbbell should not be so light that you can hold it away from your body and still stand up.
Stretching (Checkmark)
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch
