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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Community Cup Workout 1 – Pro
50:00-70:00
Workout 2: Strength III
75:00-85:00
Stretching
Warm-up (No Measure)
2 sets:
5 plank to downward dogs
10 banded pull-aparts
5 push-ups + look right and look left
10 banded pass-throughs
1 set:
20 mountain climbers
5 hand-release push-ups
10 box step-ups
20 up-downs
10 box jump-overs
5 hand-release push-ups
20 jumping jacks
2 sets:
5 box jump-overs
4 dumbbell snatches
3 handstand push-ups
– Rest 1:00 between sets.
* Move through the first few sets of this warm-up, focusing on getting the body moving and increasing range of motion.
* Work on finding your load for the dumbbell snatches.
* Work on your pacing and breathing in the last two sets.
Community Cup Workout 1 – Pro (AMRAP – Rounds and Reps)
AMRAP 20:
15 box jump-overs (24/30 in)
10 dumbbell snatches (35/50 lb)
5 strict handstand push-ups
Stimulus & Goals
* Community Cup Workout 1.
* 5-10 rounds.
* Moderate dumbbell loading.
* Choose workout level based on how you typically scale CAP workouts. If you completed the CrossFit Open this year, use the level you received to determine your workout level.
Strategy
* Move at a pace on the box jump-overs that allows you to get right to work on the dumbbell. If you can alternate hands in the air, do it. Otherwise, practice doing so at the hips or on the floor.
* Start out smooth and under control. Remember, you can always increase the pace.
Modifications
Box jump-overs | Height, box step-overs
Dumbbell snatches | Load, hang dumbbell snatch, dumbbell clean (overhead limitation)
Strict handstand push-ups | Kipping handstand push-ups, pike push-ups, hand-release push-ups
Strength III (Checkmark)
10 sets:
Sled push (75 ft)
Sled pull (75 ft)
– Add 50/90 lb to the sled.
– Rest 1:00 between sets.
* Add a rope or a ring + strap to the sled to pull it and then keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
* Feel free to add additional load to the sled as long as you can keep moving.
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm
