Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-50:00
Workout 1: 250401
60:00-90:00
Workout 2: Freestanding Handstand Push-up Practice
100:00-105:00
Workout 3: Sandbag Plank
110:00-120:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
5 sets:
:30 jog/run
:30 walk
1 set:
5 elbow-to-insteps/leg
10 jumping air squats
5 inchworm + push-ups
10 jumping air squats
2 set:
:30 easy row
:30 moderate row
:30 hard row
10 Kang squats (PVC pipe)
– Start slow and gradually build in pace across the first 5 sets.
– Stretch out and loosen up your legs after the 5 minutes of jogging. Perform any additional stretching or movements you’d like before the final 2 sets.
– In the final two sets, increase your pace every 30 seconds and end on a hard sprint for 30 seconds. This should be faster than any pace you use during the workout.
250401 (Time)
5 rounds for time:
500-meter row
400-meter run
– Rest 3:00 between rounds.
Stimulus & Goals
– Close to 4:00 per round.
– Sub-32:00 total workout time, including rest.
– Faster rounds with a moderate amount of rest.
Strategy
– Maintain a consistent pace through each effort. If you are better at one movement, push the pace, but not at the expense of a significant decline in the other.
Modifications
Row | Distance, substitutions
Run | Distance, substitutions
Run or row substitutions | 1,000-m C2 bike, 1,250-m air bike, 500-m ski
Freestanding Handstand Push-up Practice (Checkmark)
Spend 20:00-30:00 practicing the following progression:
1) Headstand
2) Headstand with knees to chest
3) Kick to a handstand and hold
4) Kick to a handstand, hold, and lower back to headstand
5) Multiple freestanding handstand push-ups
Stimulus & Goals
– Continue to build confidence in this movement and develop a better understanding of your body in space.
– This is an opportunity to practice complex skills in a low-intensity environment.
– Go as far as you can in the progression and stop where it becomes challenging. Over time, you will progress to the full movement as you develop the skills.
Strategy
– Perform all pieces of the progression about 1 foot off of a wall and use a mat of some kind for your head. Plan to only use the wall if you lose balance or control as you work on freestanding handstand and handstand push-ups.
Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.
Headstand with knees to chest | Once in the headstand, try slowly bringing your knees to your chest and then re-extending them back above your body.
Kick to a handstand | Once in the headstand, bring your knees towards your chest in a controlled fashion. While extending your legs back above your body, think about driving your heels to the sky. As you drive your heels to the sky, this will build momentum and then you will want to press with your arms to complete the freestanding handstand.
Kick to a handstand, hold, and lower back to headstand | Even if you cannot yet hold a freestanding handstand, we can still use the wall for assistance. Once you have kicked up, hold for a second or two, then slowly bring your head back down to a headstand by bringing your head in front of your hands, and your feet/legs have a slight backward lean to counterbalance. This can also be completed with a leg or two on the wall for assistance.
Multiple freestanding handstand push-ups | Once you have successfully made it back down to the headstand, attempt another kick-up.
Sandbag Floor Press (AMRAP – Reps)
5 rounds:
:20 sandbag hold at chest (100/150 lb)
:10 rest
:20 dumbbell floor presses
:10 rest
– Choose a weight for the sandbag that allows you to hold it for the entire interval.
– Use a load that allows you to perform at least 8 dumbbell floor presses within the interval.
Stretching (Checkmark)
Accumulate:
:30 lacrosse ball roll bottom of each foot
:30 standing hamstring stretch/side
:30 calf stretch/side
