Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: Eva Strong
55:00-70:00
Workout 2: Strength III
80:00-100:00
Workout 3: Accessory – I
105:00-115:00
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)
2 sets:
1:00 bike, row, or ski
10 good mornings
10 front squats
10 push presses
1 set:
:30 jump rope
10 hanging knee raises
200-meter run
:30 jump rope
10 toes-to-bars
1 set:
5 deadlift-shrugs
5 muscle cleans
5 tall cleans
5 power cleans
5 jerks
5 clean and jerks
Every 1:00 x 5 sets:
2 clean and jerks
– Build in load to your workout load.
– Use an empty barbell or PVC pipe for the warm-up and clean and jerk work.
– Focus on fully extending your hips for all clean and jerks starting in the warm-up.
– For the build-up EMOM, work up to the weight you will use in the workout.
Eva Strong (Time)
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (135/205 lb)
400-meter run
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.
Stimulus & Goals
– 15:00-25:00.
– 5:00 or less per round.
– Double-unders together in :30-1:00.
– Toes-to-bars split in :20-1:00.
– Moderate-to-heavy clean and jerks split in :30-1:00, including transition.
– Run together in 2:30 or less.
Strategy
– If you don’t have a partner, you can perform today’s workout as an individual.
– Manage your pace on the run so you can get right to work on the other movements. Strategically break up the toes-to-bars to save your grip for the barbell.
Modifications
Double-unders | Reps, single-unders, penguin taps, substitutions
Toes-to-bars | Reps, knees-above-hips, V-ups, sit-ups
Clean and jerks | Load, hang clean and jerks, power cleans, dumbbell clean and jerks
Run | Distance, substitutions
Running substitutions | 800/1,000-m C2 bike, 900/1,250-m Echo or Assault bike, 400/500-m row or ski
Double-under substitutions | 4/5-calorie bike or ski, 10 Russian kettlebell swings (26/35 lb)
Weighted Pull-ups (Strength III
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
– Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets if desired.
– Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.
– If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
Accessory – I (Checkmark)
Every 4:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry (100/150 lb) (100 ft)
– Choose a load for the hip extensions that allows you to perform unbroken sets.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
– Rest with any remaining time in the 4-minute interval.
Stretching (Checkmark)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
