Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250520
45:00-60:00
Workout 2: Row Conditioning
70:00-85:00
Workout 3: Accessory – I
90:00-100:00
Stretching
Focus
– Macro: Murph Prep
– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).
– We will also test Cindy as a CAP benchmark.
Warm-up (No Measure)
2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet-elevated shoulder taps
:10 rest
1 set:
10 deadlifts (empty bar)
:20 handstand hold
1 set:
10 deadlifts (light load)
5-10 pike push-ups
1 set:
10 deadlifts (workout weight)
5-10 handstand push-ups
– Use the first two sets to get your shoulders prepared for the handstand push-ups and hamstrings ready for deadlifts.
– If 10 handstand push-up reps bring you near a max set, only perform sets of 5 in the warm-up. If you plan on going unbroken or performing larger sets, practice a couple of big sets to find the rhythm and timing of the movement.
250520 (Time)
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups
Stimulus & Goals
– 6:00-12:00 for most; closer to 4:00 for advanced athletes.
– Unbroken deadlifts.
– Moderately heavy barbell loading.
– Handstand push-ups in 1-2 sets.
– Reminiscent of Diane.
Strategy
– Avoid coming out too hot. The reps in each set are relatively small, but the volume adds up.
– Just like Diane, don’t push to failure. Break before you have to.
– Use your previous Diane score to help navigate this effort.
Modifications
Deadlifts | Load, reps, range of motion, sumo deadlifts
Handstand push-ups | Reps, pike push-ups, dumbbell presses
Row Conditioning (Calories)
12 rounds for calories:
:30 row
:30 rest
Stimulus & Goals
– 8-10+ calories per round.
– Built-in rest allows you to hit the :30 of work hard every round.
– Test redline.
Strategy
– Expect some falloff in the final rounds, but try to keep pushing all the way through.
– Test your capacity and push that redline.
– Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.
Modifications
Row | Bike, ski
Accessory – I (Checkmark)
4 sets for load:
1:00 kettlebell front-rack hold
20 V-ups
– Use the heaviest pair of kettlebells possible to perform the full 1-minute hold unbroken. This should be challenging, but manageable.
– On the V-ups, focus on keeping your legs as straight as possible and maintaining control throughout the entire movement. If necessary to stay in control, bend your legs, tuck your knees toward your chest, and touch your heels as you bring your shoulders off the ground.
Stretching (Checkmark)
1 set:
1:00 elbow-to-instep/leg
1:00 scorpion stretch/side
