Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-45:00
Workout 1: Strength I
55:00-70:00
Workout 2: 250327
80:00-95:00
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 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
Every 2:00 for 5 sets:
1 snatch
– Building up in load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– Focus on technique with an empty barbell in the fourth set.
– In the last 5 sets, increase the loading until you find your first working load.
Snatch (Strength I
On a 20:00 clock:
Build to a 1-rep-max snatch)
– Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep snatch (power or squat).
– Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.
– Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
250327 (AMRAP – Rounds and Reps)
AMRAP 16:
20/25-calorie bike
15 box jumps (20/24 in)
3 rope climbs (15/15 ft)
– Step down from the box.
Stimulus & Goals
– 3-5 rounds for most.
– Bike in 2:00 or less.
– Box jumps and rope climbs in 2:00 or less combined.
– Similar to the 250305 workout, but extended to include bike calories.
Strategy
– Don’t come out too hot on the bike. Aim to move at a pace that allows you to get right to work on the movements to follow.
– Manage your rest between rope climbs, and do not attempt a rep unless you know you can complete the rep.
Modifications
Bike | Calories, machine substitutions
Box jumps | Height, box step-ups
Rope climbs | Height, pull-to-stands
Accessory – I (Checkmark)
4 sets:
Farmers carry (100 ft)
25 GHD sit-ups
– Rest 1:00-2:00 between sets.
– Go as heavy as possible on the farmers carry. If you want an extra challenge, use two loaded barbells. Try to go unbroken on the GHD sit-ups. Rest as needed between movements to maintain the unbroken stimulus.
– Reduce volume and/or range of motion if not accustomed to GHD sit-ups. Scale to 25 AbMat sit-ups as needed.
Stretching (Checkmark)
1 set:
200-meter recovery walk
1:00 couch stretch/leg
