Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250203
45:00-55:00
Workout 2: Skill I
65:00-80:00
Workout 3: Accessory – I
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:
:20 jump rope
10 alternating scorpion stretches
:20 jump rope
10 good mornings (35/45 lb)
1 set:
:20 jump rope
10 alternating Spiderman stretches
:20 jump rope
10 back rack lunges (35/45 lb)
1 set:
:20 jump rope
10 pull-to-stands
:20 jump rope
10 Kang squats (35/45 lb)
1 set:
:20 jump rope
10 pull-ups
:20 jump rope
10 deadlift (35/45 lb)
1 set:
10 deadlift (35/45 lb)
1-2 rope climbs
– Perform any jump rope variation during the 20-second intervals to get moving and elevate your heart rate.
– Once you finish the last set, spend 5-10 minutes building up to your clean weight for the workout.
250203 (Time)
For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
5-4-3-2-1 reps of:
Rope climbs (15/15 ft)
Stimulus & Goals
– 8:00-11:00.
– Unbroken deadlifts.
– Come off the rope at the bottom of each rope climb and get back on quickly.
Strategy
– Pace your rope climbs. Do not begin a climb unless you know you can get up and down without an issue.
– Expect this to be a grippy workout, so focus on your foot hook when climbing the rope.
Modifications
Deadlifts | Load, reps, sumo deadlifts, dumbbell variations
Rope climbs | Reps, rope height, pull-to-stands, ring rows
Skill I (Checkmark)
EMOM 10:
2-4 bar muscle-ups
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
Accessory – I (Checkmark)
3 sets:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
– Use a dumbbell or kettlebell load for the windmills that allows you to perform 10 unbroken reps.
– If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
Stretching (Checkmark)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
