Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250215
45:00-65:00
Workout 2: Strength II
75:00-90:00
Workout 3: Accessory – l
95:00-105:00
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)
1 set:
:30 alternating Samson stretch
:30 ring rows
:30 row (easy pace)
1 set:
:30 jumping pull-ups
:30 push-ups to downward dog
:30 PVC pass-throughs
:30 row (moderate pace)
1 set:
:30 kipping pull-ups
:30 up-downs
:30 shoulder presses (empty barbell)
:30 row (moderate pace)
1 set:
:30 kipping pull-ups
:30 burpees
:30 push jerks (empty barbell)
:30 row (fast pace)
2 sets:
5 push jerks
– Use this progressive warm-up to build up to the movements in today’s workouts. If you come across something you can’t do, perform the movement in the previous set.
– In the last two sets, increase the barbell load until you find your workout weight.
250215 (AMRAP – Rounds and Reps)
AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (85/115 lb)
Stimulus & Goals
– Finish the round of 15+; advanced athletes finish the round of 21.
– Maintain sets of 3+ on the pull-ups and 3+ sets/1:00.
– Maintain a pace of 9+ burpees/1:00.
– Push jerks in sets of 6+ throughout the workout.
Strategy
– Expect the first three sets to go by quickly. Be careful not to come out too hot.
– Begin breaking up your pull-ups and push jerks before you think you need to. These reps will begin to add up quickly.
Modifications
Pull-up | Reps, feet-elevated ring rows, regular ring rows
Bar-facing burpees | Reps, bar-facing step-over burpees, burpees in place
Push jerk | Load, push press, shoulder press, dumbbell options
Deadlift (Strength II
On a 20:00 clock:
Build to a 1-rep-max deadlift)
– Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
Accessory – l (Time)
Accumulate:
5:00 in a plank hold
– Every time you break perform 20 GHD hip extensions.
– Choose a plank variation you can maintain for at least 45 seconds at a time. If you have to scale the GHD hip extensions, reduce the range of motion on the GHD or perform good mornings with or without an empty barbell.
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 lacrosse-ball shoulder mash/side
