Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250412
45:00-65:00
Workout 2: Run Double-under
75:00-90:00
Workout 3: Strength III
95:00-105:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
On a 10:00 clock:
:30 row, bike, ski, or air runner
5 scap pull-ups
5 kettlebell swings (light)
5 kip swings
5 kettlebell strict presses/arm (light)
5 wall squats
1 set:
5-10 pull-ups
5-10 push-ups
5-10 squats
– Complete at least 5 rounds.
– After the warm-up, practice 5-10 reps of each movement in the workout.
250412 (Time)
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
Stimulus & Goals
– 11:00-16:00.
– Same rep volume as 12 rounds of Cindy.
– Unbroken pull-ups.
– Push-ups in 2 sets or less.
– Air squats in :25 or less.
– First 10 rounds in :40 or less; all rounds in :50 or less.
– Reference Cindy score on 240506.
Strategy
– This rep scheme should allow you to sprint through each round. However, do not sacrifice technique or range of motion.
– Advanced athletes could challenge themselves by wearing a vest (14/20 lb), but all sets must still be unbroken.
Modifications
Pull-ups | Jumping pull-ups, ring rows
Push-ups | Push-ups from the knees, hand-elevated push-ups
Air squats | Air squats to a target, reverse lunges
Run Double-under (5 Rounds for reps)
5 x 2:00 rounds:
200-meter run
Max-reps heavy rope double-unders
– Rest 2:00 between rounds.
Stimulus & Goals
– Push for one more rep in each interval.
– Keep runs to 1:00 or less.
– 50+ double-unders per set.
Strategy
– Find a run pace that allows enough time for the double-unders without requiring excessive rest. You should have about a minute to perform double-unders.
– Remember that you get an entire 2 minutes to rest after the double-unders.
– If you do not have a heavy rope, use a normal jump rope or perform single-unders with a climbing rope if possible.
-This workout aims to build your capacity to keep pushing for one more rep even when you are tired.
Modifications
Run | Distance, bike (500/400 meters)
Double-unders | Attempts, double-unders (normal rope), single-unders with climbing rope, single-unders (normal rope), penguin hops
Strength III (Time)
For time:
400-meter back-rack walk (1.15 x bodyweight)
or
400-meter yoke carry (15/25 lb per corner)
Stimulus & Goals
– 9:00-14:00.
– You might have to drop the bar once or twice and the yoke up to 5 times.
Strategy
– Walk as far as you can without putting the bar down. Push through the feeling of being uncomfortable and continue to walk. If you have to drop, rest minimally before picking it back up again.
– If using a barbell, only use a load you can safely get back to the rack position from the ground if you have to drop.
– Brace your midsection the entire walk, and use a belt if desired.
Modifications
– Scale load to finish within the intended time domain.
– Make sure you have a loading that you can comfortably and confidently bring to your back rack if you are using a bar.
Stretching (Checkmark)
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side
