Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250405
55:00-75:00
Workout 2: Strength II
85:00-100:00
Workout 3: Skill I
105:00-115:00
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
10 Samson lunges
:30 PVC overhead squats (pause in the bottom)
5 inchworms
:30 ring support hold
:30 ring rows
1 set:
200-meter run
10 alternating Spiderman stretches
:30 strict ring dips
:30 strict pull-ups
:30 handstand hold (stomach to wall)
5 dumbbell deadlits/arm
1 set:
200-meter run
10 hamstring scoops/leg
:30 strict ring dips
:30 strict chest-to-bar pull-ups
1-2 wall walks
5 dumbbell snatches/arm
– Start slower and gradually pick up the pace as you get warm.
– Prep movement patterns, move through full range of motion, and get sweaty and warm.
– After finishing the warm-up, practice a few muscle-ups before starting the workout.
250405 (AMRAP – Rounds and Reps)
AMRAP 25:
1,000-meter run
10 ring muscle-ups
10 wall-walks
20 dumbbell snatches, right (35/50 lb)
20 dumbbell snatches, left
Stimulus & Goals
– 2+ rounds.
– Complete the muscle-ups in 2-5 sets.
– Wall walks in 3:00 or less.
– Dumbbell snatches in 1-2 sets per arm.
Strategy
– Pace yourself on the run. This workout comes down to the muscle-ups and the wall walks. Your pace on the run should allow you to perform larger sets of the movements to follow.
– Aim to go unbroken on the dumbbell snatches.
Modifications
Run | Distance, substitutions
Ring muscle-up | Reps, jumping muscle-ups, low-ring transitions, false grip ring rows
Wall walks | Reps, range of motion, inchworm + push-up
Dumbbell snatches | Load, reps, dumbbell hang snatches
Run substitutions | 2,000/2,500-m C2 bike, 2,250/3,000-m air bike, 1,000/1,250-m row or ski
Back Rack Lunge (Strength II
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.)
– Welcome to the in-between-cycles week of our Strength program. This week’s goal is to recover, realign, and prepare for the next cycle that will start on April 7.
– Build to a heavy set of 4 back-rack reverse lunges on each leg.
– Aim to start with around 50% of your 1-rep-max back squat.
– Avoid going so heavy that the back knee impacts the ground.
Skill I (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 plank hold
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as far as possible without breaking.
– Perform the plank on your hands or your forearms.
– If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
