Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250311
45:00-75:00
Workout 2: Stamina I
85:00-95:00
Workout 3: Accessory – I
100:00-110:00
Stretching
Focus
– Macro: Gas Pedal
– Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
– We will also test a 1:00 max-calorie bike, Fran, and Nancy.
Warm-up (No Measure)
1 set:
3:00 row, bike, ski, or jog
1 set:
15 banded side steps (moving right)
15 banded side steps (moving left)
10 alternating reverse lunges
10 scap pull-ups
1 set:
15 banded side steps (moving right)
15 banded side steps (moving left)
10 jumping squats
10 kip swings
1 set:
10 front squats (empty barbell)
10 up-downs
5 chin-over-bar pull-ups
3 sets:
3-5 front squats
3-5 chest-to-bar pull-ups
– Build in load.
– Use the first few sets to increase your range of motion and elevate your heart rate.
– This warm-up is meant to be progressive. Build up to the movements and loading you plan to perform in the workout.
250311 (AMRAP – Rounds and Reps)
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (125/185 lb)
25 double-unders
Stimulus & Goals
– 6-10 rounds.
– 30+ total pull-ups and front squats; unbroken sets of each.
– Double-unders in :30 or less each effort.
Strategy
– Remember to breathe and stay under control. Avoid coming out too fast at the start.
– Keep your arms down during the double-unders and your elbows up during the front squats.
Modifications
Chest-to-bar pull-ups | Chin-over-bar pull-ups, jumping pull-ups, ring rows
Double-unders | Reps, :30 of attempts, single-unders
Front squats | Load, dumbbell front squats, goblet squats, air squats
Stamina I (Time)
4 sets for time:
800-meter run
– Rest 3:00 between sets.
– 24:00-30:00 (including rest).
– Finish each 800-meter run in less than 5 minutes.
– Perform each run at a semi-sustainable pace (around 80-90% effort) rather than an all-out effort to allow you to recover enough to finish each set in a similar time.
– Perform this workout with friends for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and set goals for each interval.
Modifications
Run | 1,600/2,000-m C2 bike, 800/1,000-m row, 1,800/2,500-m air bike
Accessory – I (3 Rounds for weight)
3 sets:
20 double-dumbbell overhead walking lunges
– Rest 3:00 between sets.
– Find a dumbbell load that allows you to go unbroken. You may increase the weight across the rounds, but maintain unbroken reps.
– Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lift
