Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250331
45:00-70:00
Workout 2: Strength I
80:00-95:00
Workout 3: Accessory – I
100:00-110:00
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, row, or ski
20 air squats
10 broad jumps
10 good mornings
1 set:
1:00 bike, row, or ski
15 med-ball front squats (14/20 lb)
20 mountain climbers
10 inchworms + 1 push-up
1 set:
:30 bike, row, or ski
15 med-ball push presses to target (14/20 lb)
10 box step-up overs
10 up-downs
1 set:
:30 bike, row, or ski
10 wall-ball shots
10 box jump-overs
10 burpees
– Take your time during the first round and get your body used to moving, especially during the air squats.
– Increase the pace on the machine throughout the warm-up.
250331 (AMRAP – Reps)
AMRAP 12:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
Stimulus & Goals
– 168 reps or more; complete the round of 16+.
– Light or bodyweight movements that allow for large, fast sets.
– Box jumps should feel easy and fast.
Strategy
– Maintain unbroken sets for as many rounds as possible.
– Consider utilizing a step-up on the burpees as a way to manage your pace and breathing.
Modifications
Wall-ball shots | Load, dumbbell thrusters, med-ball squats, med-ball push presses
Box jump overs | Height, box step-up overs
Burpees | Up-downs
Strength I (6 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knees.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between-cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next cycle that will start on April 7.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
Accessory – I (Checkmark)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
: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 a 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)
Accumulate:
30 reach, roll, and lifts
