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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Muscle-up Biathlon
50:00-60:00
Workout 2: 250202
70:00-85:00
Workout 3: Accessory – I
90:00-100:00
Stretching
Focus
– Macro: Preparing for the Open
– A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that test your capacity to keep moving and pushing forward for one more rep. Remember, every second counts.
– We will also test Grace, a 2K row, and a 3-rep-max front squat.
Warm-up (No Measure)
2 sets:
:10 jumping jacks, slow
:10 jumping jack, moderate
:10 jumping jacks, fast
:20 alternating reverse lunges
:20 ring rows
:20 burpees
1 set:
20 mountain climbers
10 ring push-ups or ring dips
10 air squats
10 pull-ups
1 set:
5 small kip swings + 5 big kips
100-meter jog
1-3 strict ring pull-ups
100-meter jog
3 strict ring pull-ups + 3 kipping ring pull-ups
400-meter jog
1-3 ring muscle-ups
– Use this progressive warm-up to build to the ring muscle-up.
– While practicing your ring muscle-ups try working on keeping the legs straight longer to help with the transition.
– If you do not have a ring muscle-up, perform low-ring transitions and increase the difficulty as needed.
Muscle-up Biathlon (Time)
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups
– Run 200 meters every time you break a set of muscle-ups.
Stimulus & Goals
– Sub-18:00.
– Top individuals at the Games finished this workout in 10:00-15:00.
– Muscle-ups in 2 sets or less.
– Run efforts in 2:30 or less.
– Preserve run distance if possible and scale muscle-ups as needed.
Strategy
– Perform each set of muscle-ups unbroken, but avoid pushing to failure or hitting maximum effort. If you need to break a set, make sure it is strategic; wait to jump up on the rings until you feel confident in your ability. Resting for 30 seconds after the 400-meter run is better than having to run a 200-meter penalty.
Modifications
-Ring muscle-ups | Reps, low ring muscle-ups, foot-assisted muscle-ups
-Run | Distance, running substitutions
Run substitutions | 800/1,000-m C2 bike, 900/1,250-m Echo or Assault bike, 400/500-m row or ski
250202 (Time)
For time:
60 wall-ball shots (14/20 lb) (9/10 ft)
50 toes-to-bars
40 push-ups
Stimulus & Goals
– 6:00-11:00.
– Large sets of wall-ball shots in 2:00-4:00.
– Toes-to-bars in 2:00-4:00 and 10 sets or less.
– Push-ups in 2:00-3:00 for most; advanced athletes may go faster.
Strategy
– Aim to go unbroken on the wall-ball shots only if you can jump up on the bar afterward to perform a set of 10 or more unbroken reps. Otherwise, break the wall-ball shots up into 2 sets.
– Keep chipping away at the push-ups and avoid long breaks.
Modifications
Wall-ball shots | Load, reps, med-ball front squats, dumbbell push presses
Toes-to-bars | Reps, knees-to-chest, hanging knee raises, V-ups; sit-ups
Push-ups | Reps, push-ups from the knees, push-ups with hands on a 30-inch box
Accessory – I (4 Rounds for weight)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
– Use the heaviest pair of kettlebells possible to perform the entire 1-minute hold unbroken. This should be challenging but manageable.
– Use an empty barbell on the first set of sumo stance good mornings. Then, add weight as long as the reps stay unbroken and snappy.
Stretching (Checkmark)
Accumulate:
:30 banded overhead stretch/side
:30 bent-arm pec stretch/side
