Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 240525 with GHD sit-ups
50:00-70:00
Workout 2: Strength III
80:00-95:00
Workout 3: Jump Walk
100:00-110:00
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:
1:00 row (easy pace)
10 weighted med-ball AbMat sit-ups
10 hanging knee raises
20 alternating lunges
1 set:
1:00 row (moderate pace)
10 GHD sit-ups to parallel
10 up-downs
10 knees-to-armpits
10 up-downs
1 set:
1:00 row (workout pace)
10 GHD sit-ups
10 up-downs
10 toes-to-bars
10 up-downs
– Dial in scaling options if needed and/or use the movements as a way to warm up for the Rx’d workout.
– Both partners should perform the warm-up separately. Then, get together and talk strategy for the workout.
– Athletes who plan on rowing the Rx’d calories should be able to complete at least 12/18 calories per minute.
240525 with GHD sit-ups (Time)
For time with a partner:
60 synchronized GHD sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.
Stimulus & Goals
– 20:00 or less.
– Athlete’s choice of machine for calories.
– Partners’ knees must touch their elbows at the same time for the synchronized reps to count.
Strategy
– Move through the synchronized movements only as fast as the slowest partner.
– Push the pace on the machine. Remember, one partner works and the other rests on the calories and the toes-to-bars. Keep these sets fast and rotate if the set is slowing down.
Modifications
GHD sit-ups | Reps, range of motion, AbMat sit-ups
Toes-to-bars | Reps, V-ups, lying toes-to-bars
Strict knees-to-elbows | Reps, tuck-ups, lying knees-to-elbows
Strength III (5 Rounds for weight)
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
– This should feel like a mini workout that elevates the heart rate with relatively heavy loads to make moving quickly challenging.
– Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.
Jump Walk (5 Rounds for time)
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (25 ft)
– Rest the remainder of each round.
– Score is the slowest round.
– Double-unders in 30-60 seconds. Use a heavy rope if you have the option.
– Handstand walk in 1-3 attempts; scale if needed.
– At least 1 minute of rest each round.
– Begin each set of handstand walks with smaller steps. Once you get moving and build confidence, you can move more quickly and take bigger steps.
– Relax your arms and upper body when you are performing the double-unders.
Modifications
Double-unders | Reps, single-unders
Handstand walk | Handstand shoulder taps, pike handstand shoulder taps, plank shoulder taps from the knees
Stretching (Checkmark)
1 set:
1:00 cobra stretch
1:00 couch stretch/side
