Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-50:00
Workout 1: 250208
60:00-75:00
Workout 2: Strength III
85:00-105:00
Workout 3: Accessory – I
110:00-120:00
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 set:
1:00 row (conversational pace)
:20 straight-arm plank hold
:30 banded pass-throughs
:40 bodyweight lunges
1 set:
:30 row (moderate pace)
:30 rest
:30 wall walk hold
:30 rest
:30 banded around the worlds
:30 rest
:30 sit-ups
:30 rest
1 set:
:30 row (fast pace)
:30 rest
:20 handstand hold against the wall
:30 rest
:30 banded pull-aparts
:30 rest
:30 sit-ups
:30 rest
1 set:
3 negative handstand push-ups
3 strict handstand push-ups
3 kipping handstand push-ups
– Use a resistance band that allows you to move through these exercises effortlessly. These movements are intended to recruit and warm up your shoulders not fatigue them.
– If you can’t hold a handstand, perform the wall walk hold each time.
– For the negative handstand push-ups, lower to the bottom of the rep and then kick down to warm up the range of motion for this movement.
– If you’re not performing handstand push-ups, perform warm-up reps of your workout variation.
250208 (Time)
5 rounds for time:
750-meter row
30 sit-ups
15 handstand push-ups
Stimulus & Goals
– 23:00-27:00.
– Row efforts in 3:00 or less.
– Sit-ups and handstand push-ups each in 1:00-1:15.
– Longer, lower-intensity triplet to balance out the high intensity from the prior days.
Strategy
– No need to push the pace too hard on the rower. A smoother pace on the rower can be made up for on the sit-ups and the handstand push-ups. That saif, if you can maintain fast sit-ups and unbroken handstand push-ups, then push the pace on the rower.
Modifications
Row | Distance, substitutions
Sit-ups | Reps, foot-anchored sit-ups, plank shoulder taps
Handstand push-ups | Reps, pike push-ups, seated dumbbell presses
Strength III (Checkmark)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
Modifications
Farmers carry | Load, dumbbell box step-ups
Sandbag hold | Load, dumbbell, or kettlebell front-rack hold
Accessory – I (Checkmark)
4 sets:
10 alternating strict single-leg toes-to-bars
20 alternating single-leg squats
1:00 triple-unders
Stimulus & Goals
– Score is total triple-unders.
– No more than 20:00.
– Practicing skills to improve technique.
Strategy
– Strict single-leg toes-to-bar | Get your foot as close to the bar without swinging. Try leaning back and pressing down on the bar.
– Single-leg squats | Focus on keeping your heels down on every rep. Try using regular shoes if you always wear elevated heel shoes. Prioritize smooth and controlled sets with few, if any, missed reps. Advanced athletes may add load to the squats.
– Triple-unders | This is a skill that doesn’t show up too often but it’s a good one to test your coordination and the adaption between the ears. If we are not proficient with double-unders, practice those instead.
Modifications
Single-leg squats | Single-leg squats to a target like a box or a bench, controlled air squats
Strict single-leg toes-to-bars | Strict single-leg knee ups as high as you can
Triple-unders | Double-unders, double-under attempts
Stretching (Checkmark)
Accumulate:
:30 lacrosse ball chest mash/side
1:00 cobra stretch
