Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-70:00
Workout 2: Workout 13.2
80:00-90:00
Workout 3: Accessory – I
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)
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 + slow rebound
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 2 sets to elevate your heart rate and increase your range of motion.
– The middle set provides an opportunity to practice your technique with an empty barbell. Don’t rush here 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:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1)
– Welcome to week one of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– For the percentages, use a recent max or heavy single.
– 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.
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Stimulus & Goals
– 7+ rounds
– Light barbell load for unbroken shoulder-to-overheads and deadlifts.
– Box jumps in 1-2 sets.
Strategy
– Hang on to the barbell after the five shoulder-to-overhead reps. Bring the barbell down to your hips and go right into your deadlifts. This will help save time and keep you moving.
– Stay smooth and remember to breathe on the box jumps.
– Keep your equipment close, but make sure the barbell is clear of your box jumps. This will make for faster transitions.
Modifications
Shoulder-to-overheads | Load, dumbbell variations
Deadlifts | Load, dumbbell variations
Box jumps | Box height, hops in place, step-ups
Accessory – I (Checkmark)
Accumulate:
3:00 L-sit hold
– Perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or finding any way you can get yourself off the ground.
– Use the same variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds.
– Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
Stretching (Checkmark)
Accumulate:
1:00 lacrosse ball roll bottom of each foot
1:00 standing hamstring stretch/side
1:00 calf stretch/side
