Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Open 18.1
50:00-65:00
Workout 2: 250105
75:00-90:00
Workout 3: Accessory – I
95:00-105:00
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 1RM snatch, Open Test 18.1, and Annie as part of our yearly tests.
Warm-up (No Measure)
3 sets:
:40 lateral hops over the dumbbell
:10 rest
:30 alternating shoulder taps
:10 rest
:20 hollow rocks
:10 rest
1 set:
1:00 row (easy)
:30 alternating dumbbell muscle clean + shoulder presses
:30 hanging knee raises
1 set:
1:00 row (moderate)
:30 alternating dumbbell hang clean and jerks
:30 knees-to-armpits
1 set:
1:00 row (fast)
:30 alternating dumbbell hang clean and jerks
:30 toes-to-bars
– Use the first three sets to elevate your heart rate and limber up.
– In the next three sets, increase the loading of your dumbbell and find your workout weight as you increase the difficulty of the toes-to-bars.
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Stimulus & Goals
– 4-12+ rounds.
– Toes-to-bars in :15-1:30.
– Dumbbell hang clean and jerks in :30-1:00.
– Row efforts in :35-2:00.
– Low-skill, high-volume, endurance and stamina test.
– Repeat of Open workout 18.1 last performed in CAP 230124.
Strategy
– Find a smooth and consistent pace to maximize your rounds in this workout.
– If you can go unbroken through your toes-to-bar and clean and jerks, then try to push the pace on the rower. If necessary, slow your pace on the rower to maintain quicker sets of toes-to-bar and clean and jerks.
Modifications
Toes-to-bars | Hanging knee raises, lying leg raises
Dumbbell hang clean and jerks | Load
Row | Volume, bike or ski
250105 (Time)
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Stimulus & Goals
– 7:00-13:00.
– Finish the round of 6 of both movements in 3:00-4:00.
– Full-body bodyweight workout with long range of motion for both movements.
– Ascending rep schemes that will challenge upper-body endurance in the later rounds.
– Scale to finish the set of 10 wall walks in 3:00 or less and the set of 10 shuttle runs in 2:00 or less.
– The second of two light-weight, high-intensity couplets this week.
Strategy
– Remember to breathe on the wall walks, taking a deep breath at the bottom of each rep.
– Move at a pace on the shuttle runs that allows you to get right to work on the wall walks.
Modifications
Wall walks | Range of motion, inch worm + push-ups
Shuttle runs | Reps, 2 calories per shuttle run on any machine
Accessory – I (Weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
Stimulus & Goals
– Relatively heavy grunt work.
Strategy
– 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 worked, but good about your movement quality.
Modifications
Farmers carry | dumbbell box step-ups
Sandbag hold | Load, dumbbell, or kettlebell front-rack hold
Stretching (Checkmark)
2 sets:
:30 child’s pose stretch
:30 saddle stretch
