Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250426
50:00-70:00
Workout 2: Strength III
80:00-90:00
Workout 3: Accessory – I
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)
1 set:
200-meter run
2:00 row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set:
10 snatch deadlifts (empty barbell)
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
2 power snatches
2 overhead squats
– Use the first three sets to move through full range of motion and elevate the heart rate.
– Focus on technique with the empty barbell work. You will not be squat snatching in the workout, but it is good practice.
– After finishing the empty barbell work, take the next few sets to build up to your workout weight.
250426 (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
200-meter run
10-calorie bike, row, or ski
5 power snatches (105/155 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Stimulus & Goals
– 6-10 rounds.
– Rounds in 3:00 or less.
– Moderate loading.
– Push the pace on the run.
Strategy
– If you do not have a partner for this workout, rest for two minutes between rounds.
– If you are working out with a buddy, push the pace through each set to get your partner back into the workout.
Modifications
Run | Distance, substitutions
Bike, row, ski | Calories
Power snatches | Load, hang power snatches, dumbbell options
Overhead squats | Load, range of motion, front squats
Strength III (Weight)
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
– Finish each carry in less than 1 minute.
– Record the heaviest unbroken carry.
– Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.
– If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.
Modifications
Sandbag carry | Load, dumbbell or kettlebell front-rack carry, barbell front-rack carry
Accessory – I (Checkmark)
3 sets:
:20 single-arm ring plank hold (right)
:20 single-arm ring plank hold (left)
20 GHD hip extensions
– Lower a single ring down to a few inches off the ground. You can decrease the difficulty of the plank hold by walking your feet forward to make your body more vertical. Choose an option that allows you to complete each plank hold in 2 sets or less.
– If you do not have a GHD, substitute good mornings with an empty barbell.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
