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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-25:00
Workout 1: 250128
35:00-50:00
Workout 2: Stamina I
60:00-90:00
Workout 3: Freestanding Handstand Push-up Practice
95:00-105:00
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)
1 set:
3:00 run, row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
5 touch-and-go power snatches
– Use the first three sets to move through a full range of motion and elevate your heart rate.
– Focus on technique with an empty barbell in the fourth set.
– Use the final three sets to build to your workout weight.
250128 (AMRAP – Reps)
AMRAP 3:
Snatches (95/135 lb)
Stimulus & Goals
– 30+ reps, advanced athletes may push towards 50+.
– Touch-and-go sets or fast singles; 1 rep every 5 seconds or less.
– Retest from 240715 (Isabel).
Strategy
– At the start of the workout, perform a set of touch-and-go reps. Aim to hang on to the barbell for as long as possible. Drop the bar for a break before you hit failure, take a few deep breaths, and then go for another set of touch-and-go reps or shift to fast singles for the remainder of the workout.
Modifications
Snatch | Load, hang power snatch, dumbbell variations, power clean
Stamina I (Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
Stimulus & Goals
– Score is total distance.
– 5,000/7,000+ meters.
– Ride at a slow-to-moderate pace.
– Increase your pace significantly during the sprint intervals.
Strategy
– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
– Substitute run or ski as needed.
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
– Use this time 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 steps of the progression about 1 ft 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 a freestanding handstand and handstand push-up.
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 to build momentum before pressing with your arms to complete the freestanding handstand.
Kick to a handstand, hold, and lower back to a headstand | If you can not yet hold a freestanding handstand, use the wall for assistance. Once you have kicked up, hold for a second or two, and then slowly bring your head back down to a headstand by bringing your head in front of your hands while 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.
Stretching (Checkmark)
Accumulate:
1:00 foam roll upper back
1:00 foam roll quads/side
