Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250510
45:00-60:00
Workout 2: Strength II
70:00-80:00
Workout 3: Accessory – I
85:00-95:00
Stretching
Focus
– Macro: Murph Prep
– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).
– We will also test Cindy as a CAP benchmark.
Warm-up (No Measure)
1 set:
50 mountain climbers
10 Kang squats
10 Cossack squats
10 scorpions
10 leg swings/leg
1 set:
50 mountain climbers
10 Samson stretches
10 plate counterbalance squats
10 burpees
10 deadlifts
1:00 jump rope
5 sets:
3 bar-facing burpees
3 deadlifts
:20 jump rope
– Build to workout load.
– Use workout variations.
– Use the first two sets to move your body through full range of motion and elevate your heart rate without any load.
– Use an empty barbell in the second set to begin to prepare for the deadlift.
– Use the final five sets to practice the movement you plan to do with the jump rope and increase the loading on the deadlift to find your workout weight.
250510 (Time)
3 rounds for time:
21 bar-facing burpees
15 deadlifts (155/225 lb)
90 double-unders
Stimulus & Goals
– 9:00-12:00.
– Combining the last 3 days of movement modalities into one workout.
– A classic triplet using monostructural, gymnastics, and weightlifting in 3 different complimentary movement patterns.
– Maintain a consistent pace and quick transitions.
Strategy
– Manage your burpee pace so that you can finish your reps and get your hands right on the barbell.
– Keep your elbows in tight to your sides and relax your forearms and wrists as you jump.
Modifications
Bar facing burpees | Reps, up-downs over the bar, up-downs in place
Deadlifts | Load, sumo deadlifts, dumbbell deadlifts
Double-unders | Reps, 1:00-2:00 of attempts, single-unders
Shoulder Press (Strength II
Shoulder press
10-8-8-6-6 (Deload))
– Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week; next week, we will test our 1-rep shoulder press.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
Accessory – I (Checkmark)
Every 3:00 for 3 sets:
30 GHD sit-ups
– Perform the 30 reps as quickly as possible. With any remaining time in the 3 minutes, rest and prepare for the next set.
– Reduce reps and range of motion if you have not been training consistently with the GHD.
– If you do not have a GHD, perform weighted sit-ups.
Stretching (Checkmark)
1 set:
1:00 pigeon pose/leg
