Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-75:00
Workout 2: 250209
85:00-100:00
Workout 3: Accessory – I
105:00-115:00
Stretching
Focus
– Macro: Preparing for the Open
– A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that test your capacity to keep moving and pushing forward for one more rep. Remember, every second counts.
– We will also test Grace, a 2K row, and a 3-rep-max front squat.
Warm-up (No Measure)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Building up in load.
– Use the first two sets to elevate your heart rate and increase range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Clean and Jerk (Strength I
Clean and jerk
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1)
– Welcome to week five of the 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
250209 (Time)
For time:
400-meter run
15 box jump-overs (24/30 in)
30 pull-ups
800-meter run
30 pull-ups
15 box jump-overs (24/30 in)
400-meter run
Stimulus & Goals
– 11:00-15:00.
– 400-meter run efforts in 2:00 or less.
– 00-meter run effort in 5:00 or less.
– Box jump-overs and pull-ups each in 1:00-1:15.
Strategy
– Try to push the pace on the runs.
– Keep a steady pace on the box jump-overs and prepare yourself for a big first set on the pull-ups.
– Aim to go unbroken on the first set of pull-ups.
Modifications
Run | Distance, substitutions
Box jump-overs | Height, reps, box step-overs, box step-ups
Pull-ups | Reps, jumping pull-ups, ring rows
Accessory – I (4 Rounds for weight)
Every 3:00 for 5 sets:
10 bench presses
:45 plank hold (on forearms)
– Increase the loading across as many sets as possible.
– Each set of bench presses should be unbroken.
– Perform each plank hold unbroken if possible; however, two sets may be necessary.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
