Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: Diane
40:00-60:00
Workout 2: Stamina I
70:00-80:00
Workout 3: Accessory – I
85:00-95:00
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)
2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet-elevated shoulder taps
– Rest :10 between sets.
1 set:
10 deadlifts (empty bar)
:20 handstand hold
1 set:
10 deadlifts (loading up)
5-10 handstand push-ups
1 set:
10 deadlifts (working weight)
5-10 handstand push-ups
– The beginning portion of today’s warm-up is intended to get your shoulders prepared for the handstand push-ups and hamstrings ready for deadlifts.
– When it’s time to warm up the deadlifts and handstand push-ups, don’t overdo it.
– If 10 handstand push-up reps brings you near a max set, only perform sets of 5 in the warm-up. If you plan on going unbroken or performing larger sets, practice a couple of big sets to find the rhythm and timing of the movement.
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Stimulus & Goals
– Sub-10:00; advanced athletes may finish sub-3:00.
– Moderate deadlift load.
– Complete first round (both sets of 21) by 4:00.
– Last completed 241026; similar to 250520.
– June CAP benchmark; retest in November.
Strategy
– Unless you plan on going unbroken throughout the workout, perform sustainable sets through the round of 21. That round of 21 can be a trap and is less important in comparison to the rounds of 15 and 9.
– Plan to do fewer sets with each new round. You could plan for 3 sets in the round of 21, 2 sets in the round of 15, and 1 set in the round of 9.
Modifications
Deadlifts | Load, range of motion, sumo deadlifts
Handstand push-ups | Reps, pike push-ups, dumbbell push presses, seated dumbbell presses
Stamina I (5 Rounds for calories)
5 sets for max calories:
3:00 air bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increase your pace with each effort; sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
Modifications
Air bike | Echo bike, Assault bike, C2 bike, ski, row, run
Accessory – I (Checkmark)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
– Midline strengthening and development.
– Focus on extending the knees to initiate the sit-up. Scale range of motion as needed.
– Perform side planks from the elbow. Bend the knees to scale as needed.
– Reduce volume and/or range of motion for GHD sit-ups if you have not been training consistently on the GHD.
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
