Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250310
45:00-60:00
Workout 2: Strength III
70:00-85:00
Workout 3: Skill I
90:00-100:00
Stretching
Focus
– Macro: Gas Pedal
– Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
– We will also test a 1:00 max-calorie bike, Fran, and Nancy.
Warm-up (No Measure)
1 set:
2:00 bike (conversation pace)
10 leg swings/leg (forward and backward)
10 push-ups to downward dog
1 set:
1:00 bike (moderate pace)
:30 mountain climbers
:30 shoulder presses (empty barbell)
10 jumping squats
1 set:
:30 bike (fast pace)
:30 jumping jacks
:30 push presses (empty barbell)
10 walking lunges
:30 push jerks (empty barbell)
3-5 sets:
3 shoulder-to-overheads
– Use the first three sets to begin moving explosively to prepare for the movements in the workout.
– Perform your workout jump rope variation.
– Use the last three to five sets to build up in weight on the shoulder-to-overhead, but avoid exhausting yourself before the workout.
250310: Calories (Calories)
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
Stimulus & Goals
– Sprint efforts on the bike.
– Aim for 7-15+ calories in each interval.
– 3-4 shoulder-to-overhead attempts with :60-:90 rest between.
Strategy
– Treat these as two separate tests. Don’t pace the bike in anticipation of the lift. The challenge is to go into the lift under fatigue.
– If possible, take the barbell out of a rack. Otherwise, you may be limited by the clean.
Modifications
Bike | Row, ski, air bike
Shoulder-to-overheads | Load, dumbbell variations
250310: Shoulder-to-overhead (Weight)
Build to a heavy 3-rep shoulder-to-overhead
Strength III (Weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Relatively heavy grunt work.
– Increase loading of both the dumbbells and the sandbag across as many sets as possible.
– Complete both movements in 2 sets or less.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build to a challenging load that still allows for quality movements for both the carry and the hold.
Modifications
Farmers carry | Dumbbell box step-ups
Sandbag hold | Load, dumbbell or kettlebell front-rack hold
Skill I (Checkmark)
3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 lacrosse-ball shoulder mash/side
