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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 241231
50:00-70:00
Workout 2: Strength II
80:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
– Macro: Sport and testers month
– Expect to see more workouts that test your fitness and capacity.
Warm-up (No Measure)
1 set:
:30 bike
10 air squats
10 alternating lunges
10 sit-ups
10 snatch-grip deadlifts
1 set:
:30 bike
10 snatch grip push presses
10 box step-overs
10 hanging knee raises
10 snatch pulls
1 set:
:30 bike
10 muscle snatches
10 overhead squats
10 box jump-overs
10 knee-to-chest reps
1 set:
:30 bike
10 power snatches
10 overhead squats
10 box jump-overs
10 knee-to-elbows
2 sets:
4 power snatches
4 overhead squats
– Rest 1:00 between sets.
– Work on the technique for workout 1. Each round gets progressively closer to the full movement.
– Build up to workout pace on the bike and get a little out of breath.
– Use an empty barbell until the final two sets where you’ll build up to the workout load.
241231 (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-calorie bike
Stimulus & Goals
– 3+ rounds.
– Smaller, faster sets split with a partner; one person works while the other rests.
– Light loads; athletes use both muscle and power snatches.
Strategy
– Keep reps speedy and springy. If you begin to slow down, switch with your partner.
– Have a plan and communicate with your throughout the workout. Don’t be afraid to adjust your plan mid-workout.
Modifications
Box jump-overs | Height, box step-overs, alternating lunges
Power snatches | Load, hang power snatches, dumbbell snatches
Overhead squats | Load, overhead lunges, front squats
Knees-to-elbows | Knees-to-chests, hanging knee raises, V-ups
Bike | Calories, Echo bike, C2 bike, row, ski
Back Rack Lunge (Strength II
For load:
Back rack lunge
10-8-8-6-6)
– Welcome to week four in our Strength II back rack lunge cycle; this is a de-load week.
– Next week, we will switch to the 2025 weightlifting cycles.
– Use a weight in each set that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
Accessory – I (AMRAP – Reps)
5 sets:
:40 strict handstand push-ups
:20 rest
:40 alternating dumbbell renegade rows
:20 rest
– Choose a scaling option that allows you to perform 5-10 reps within the 40-second interval. Choose a dumbbell load that allows you to perform renegade rows for most of the working interval.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
