Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250301
50:00-60:00
Workout 2: 250302
70:00-85:00
Workout 3: Strength III
90:00-100:00
Stretching
Focus
– Macro: Gas Pedal
– Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
– We will also test a 1:00 max-calorie bike, Fran, and Nancy.
Warm-up (No Measure)
3 sets:
:40 lateral hops over the kettlebell
:20 rest
:30 hollow rocks
:30 rest
:20 alternating shoulder taps
:40 rest
1 set:
:30 handstand hold against the wall
:30 hanging knee raises
:30 kettlebell deadlifts
:30 shoulder taps against the wall
:30 knees-to-armpits
:30 kettlebell sumo deadlift high pulls
:30 handstand push-ups
:30 toes-to-bars
– Use the first three sets to elevate the heart rate and limber up.
– The goal of fourth set is to find your workout options. Take your time here and focus on the technique rather than reps. Rest 30 seconds between movements.
250301 (Time)
3 rounds for time with a partner:
50 kettlebell sumo deadlift high pulls (35/53 lb)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.
Stimulus & Goals
– 21:00 or less.
– First round in 6:00 or less.
– One person always chipping away, breaking into smaller sets as needed.
– Light kettlebell for large sets.
– Handstand push-ups and toes-to-bars in sets of 5+ to start.
Strategy
– If you are unable to find a partner for today’s workout, cut the reps in half and perform it as an individual.
– If you did the open workout yesterday and you are feeling sore or tired, take today easy. Simply move and just get the body going.
– If you are working with a partner, manage your reps and don’t push to failure. Switch before you reach that point.
Modifications
Russian kettlebell swings | Load, reps, kettlebell deadlifts
Toes-to-bars | Reps, range of motion, V-ups, lying leg raises
Handstand push-ups | Reps, pike push-ups, dumbbell shoulder presses
250302 (AMRAP – Reps)
On a 10:00 clock:
50 wall-ball shots (14/20 lb) (9/10 ft)
50/60-calorie air bike
Max single-dumbbell box step-ups (20/20 in) (35/50 lb)
Stimulus & Goals
– 30-50+ step-ups; advanced athletes shoot for closer to 70 reps.
– Wall-ball shots in 3:00 or less.
– Bike in 5:00 or less.
– 2:00+ for step-ups.
Strategy
– Aim to go unbroken on the wall-ball shots.
– Find a pace on the bike that you can maintain for about 2 minutes. Then, pick up the pace and push to the finish.
– Don’t put down the dumbbell if you don’t have to. Hang on and keep moving.
Modifications
Wall-ball shots | Load, reps, target height, med-ball front squats, dumbbell push presses
Bike | Calories, row or ski
Dumbbell box step-ups | Load, reps, box height
Strength III (3 Rounds for weight)
3 sets:
12 close-grip bench presses
1:00 sandbag hold at the chest (100/150 lb)
– Increase the loading on the close grip bench as you are able. Use a weight that you can complete 12 reps in two sets or less.
– For the sandbag hold, use a challenging load that you can hold for the entire minute. If you don’t have a sandbag, use a d-ball, two kettlebells or dumbbells, or a barbell in the rack position.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
– Rest as needed between sets.
Stretching (Checkmark)
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
