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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250422
45:00-60:00
Workout 2: Accessory – I
70:00-85:00
Workout 3: Skill I
90:00-100:00
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)
2 sets:
1:00 alternating Samson lunges
:30 push-ups from the knees
:30 bent-over rows
1:00 up-down + jump and reaches
:30 scap pull-ups
:30 shoulder presses
1 set:
30 jumping jacks
10 ring rows
1 set:
20 mountain climbers
:30 plank hold
10 kip swings
1 set:
:30 single-unders
10 sit-ups
5-10 chin-over-bar pull-ups
1 set:
:30 double-unders
10 sit-ups
5-10 chest-to-bar pull-ups
– Use the first two sets to increase range of motion and elevate the heart rate with an empty barbell.
– Use the final four sets as a way to practice the movements you plan to perform in the workout.
250422 (Time)
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups
Stimulus & Goals
– 7:00-12:00.
– Double-unders in 1:00 or less.
– Chest-to-bar pull-ups in 3:00 or less.
– Advanced athletes should attempt double-unders with a heavy rope.
Strategy
– Push the pace on the sit-ups. Focus on pushing yourself back to the floor for the next rep.
– Today is a good day to test your pull-up capacity and stamina. Go for bigger sets and try to minimize your breaks.
Modifications
Double-unders | Reps, 1:00 double-under attempts, single-unders
AbMat sit-ups | Reps, foot-anchored sit-ups
Chest-to-bar pull-ups | Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, ring rows
Accessory – I (Time)
For time:
800-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but if you can go unbroken, go for it!
Skill I (Checkmark)
10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– Reduce the distance as needed to accommodate your ability.
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lift
