Announcements
Teens Class Sign Ups: Just click here!
Master the Rings Workshop with Anthony Tanasy January 25th @10:15 – Sign up in Wodify
Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-80:00
Workout 2: 250125
90:00-105:00
Workout 3: GHD Turkish Twist
110:00-120:00
Stretching
Focus
– Macro: Preparing for the Open
– 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 be testing a 1-rep-max snatch, Open Test 18.1, and Annie as part of our yearly tests.
Warm-up (No Measure)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound (only for those who intend to rebound)
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Building up in load.
– Use the first 2 sets to elevate your heart rate and increase range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Clean and Jerk (Strength I
Clean and jerk
Wave 1:
72%x3
77%x2
82%x1
Wave 2:
77%x3
82%x2
84%x1
Wave 3:
82%x2
87%x1
92% x1
Heavy single x 1)
– Welcome to week three of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
250125 (Time)
10 rounds for time:
2 wall walks
Single-arm dumbbell overhead walking lunges (25 ft) (35/50 lb)
5 burpee pull-ups
Single-arm dumbbell overhead walking lunges (25 ft)
– Pull-up bar is 6 in above reach.
Stimulus & Goals
– 16:00-22:00.
– Maintain at least 2 minutes per round for most rounds.
– Unbroken lunges.
– 22:00 time cap.
Strategy
– Stay smooth on the lunge steps and continue to press up into the dumbbell.
– In the first few rounds, move at a pace on the burpees and wall walks that doesn’t cause you to need too much rest. Make sure you are breathing and moving with a purpose.
Modifications
Wall walk | Partial wall walk, inchworm + push-up
Single-arm dumbbell overhead walking lunges | Load, unweighted lunges
Burpee pull-ups | Burpee jumping pull-ups
GHD Turkish Twist (Checkmark)
EMOM 15:
Minute 1 | 10 GHD back extensions
Minute 2 | 20 Russian twists (14/20 lb)
Minute 3 | 1 kettlebell Turkish get-up/side (35/50 lb)
Stimulus & Goals
– Lower-intensity skill session
– Try to go unbroken in all movements
Strategy
– Watch the [Back Extension](https://youtu.be/ivDB23Kcv-A) and [Turkish Get-up](https://youtu.be/saYKvqSscuY) videos to better understand each movement.
– During the back extension, think about starting at your head and flexing one vertebra at a time until you reach your lower lumbar. Then, extend each vertebra one at a time until you make it back to your head. These reps are controlled and may be relatively slow as you focus on quality technique.
– During the Turkish get-ups, keep an eye on the object the entire time to help you maintain stability and control.
Modifications
GHD back extension | Standing back extensions, GHD hip extensions, good mornings (loaded or unloaded)
Russian twists | Load
Turkish get-ups | Load
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
