Announcements
Teens Class Sign Ups: Just click here!
Master the Rings Workshop with Anthony Tanasy January 25th @10:15 – Sign up in Wodify
Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250121
45:00-60:00
Workout 2: Strength III
70:00-85:00
Workout 3: Accessory – I
90:00-105:00
Stretching
Focus
– Macro: Preparing for the Open
– 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 be testing a 1-rep-max snatch, Open Test 18.1, and Annie as part of our yearly tests.
Warm-up (No Measure)
3 sets:
10 alternating scorpion stretches
10 double-knee tucks in a plank
10 alternating plank reach-throughs
1 set:
1:00 row, slow
10 sit-ups
:30 plank hold
10 ring rows
1 set:
1:00 row, moderate
10 alternating V-ups
10 jumping pull-ups
10 hanging knee raises
2 sets:
:30 row, fast
5 V-ups
5 pull-ups
5 knees-to-elbows
– Use the first three sets to get moving as you increase range of motion.
– Increase your row pace in each set.
– In the final two sets, practice the movements you are going to use in the workout. Experiment with your pace on the rower to identify a suitable pace.
250121 (Time)
For time:
2:00 plank hold
400/500-meter row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-meter row
2:00 plank hold
Stimulus & Goals
– 11:00-16:00.
– Plank holds in 3 sets or less.
– Row efforts in 2:00 or less.
– V-ups, pull-ups, and knees-to-elbows in 6:00 or less (combined).
Strategy
– Expect your midline and hip flexors to fatigue throughout the workout. On the pull-ups and knees-to-elbows, focus on your backswing to help extend your time on the bar.
– On the rower, focus on the leg drive and not so much on leaning back.
Modifications
Plank hold | Time, plank hold from the knees
Row | Distance, substitutions
V-ups | Reps, range of motion, sit-ups
Pull-ups | Reps, ring rows
Knees-to-elbows | Reps, knees-to-chest, knee raises, hollow rocks
Row substitutions | 400-m run, 800/1,000-m C2 bike, 1,000/1,250-m air bike, 400/500-m ski
Strength III (2 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 your heart rate with relatively heavy loads that make it challenging to move quickly.
– Use a sandbag load that is challenging but allows you to complete the carry without breaking.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.
Accessory – I (Calories)
EMOM 12:
Minute 1 | 1:00 box jumps (24/30 in)
Minute 2 | 1:00 ski
– Score is your total box jumps and calories.
– Consistent pacing and reps.
– Pick a maintainable ski pace that is just faster than a recovery pace. Avoid skiing so fast that you cause significant fatigue for the box jumps. We would rather see you score 10 reps across all rounds compared to scoring 20 reps in round one and then dropping off.
Modifications
Box jumps | Height, box step-ups
Ski | Row, single-unders
Stretching (Checkmark)
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
