Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250318
45:00-65:00
Workout 2: Strength III
75:00-90:00
Workout 3: Midline
95:00-105:00
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)
4 sets:
:40 easy row
:20 hard row
1 set:
:30 scorpion stretches/side
:30 elbow-to-instep/leg
:30 hamstring stretch/leg
10 squat-to-stands
1 set:
10 deadlifts
5 tall power cleans
5 hang power cleans
– Use an empty barbell.
3-4 sets:
5-calorie row
4 deadlifts
3 hang power cleans
– Rest 1:00 between sets.
– Use the first 5 sets to elevate your heart rate and move through full range of motion.
– Use the next set to dial in your technique.
– In the final 3-4 sets, build in load to find your starting workout weight.
250318 (Time)
5 rounds for time of:
15/18-calorie row
12 deadlifts (105/155 lb)
9 hang power cleans
Stimulus & Goals
– 8:00-15:00; most athletes in 10:00-13:00.
$$ Row efforts in :50-1:20.
– Row efforts in :50-1:20.
– Deadlifts in :15-:30 and 1-2 sets.
– Hang power cleans in :20-1:00 and 1-2 sets.
– Similar to the Hero workout DT, but without the push jerk and with the addition of increased movement redundancy from the row.
– High movement redundancy and the likelihood of local muscular fatigue in the glutes, back, and grip.
Strategy
– Challenge yourself to get off the rower and get right to the deadlifts. The loading for this movement is relatively light and you should be able to begin knocking out reps.
– As you begin to fatigue, break the movements up strategically. For example, perform 11 deadlifts with a mixed grip (save the grip) and then take a break. After a few breaths, pick the bar up (with a clean grip) for the final deadlift to then move right into the set of hang power cleans.
Modifications
Row | Calories, bike or ski same calories, 200-m run
Deadlifts | Load, sumo deadlifts, dumbbell or kettlebell deadlifts
Hang power cleans | Load, dumbbell hang power cleans
Strength III (5 Rounds for weight)
5 sets for load:
10 close-grip bench presses
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you choose.
Midline (Checkmark)
For completion:
30-20-10
GHD sit-ups
Seconds of single-arm plank hold on rings, right
Seconds of single-arm plank hold on rings, left
Banded side steps, right
Banded side steps, left
Stimulus & Goals
– Unbroken GHD sit-ups.
– Single-arm ring plank hold efforts in no more than 2 sets each.
Strategy
– During the GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Your knees should be bent as you go down and aggressively extend your knees as you come up.
– Widen your feet as needed to create a better support system during the plank holds.
– Press into the ring and try to keep it directly under the arm/shoulder that is performing the plank hold.
Modifications
GHD sit-ups | GHD sit-ups to parallel, AbMat sit-ups
Single-arm plank hold | Single-arm from the knees, two-handed plank hold on rings
Stretching (Checkmark)
1 set:
1:00 standing pike stretch (legs narrow)
1:00 standing pike stretch (legs wide)
1:00 double-forearm stretch
