Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250527
55:00-70:00
Workout 2: Ski Handstand Walk
80:00-95:00
Workout 3: Accessory – I
100:00-110:00
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:
1:00 bike (easy pace)
10 alternating Spiderman stretches
10 leg swings/leg (across body)
1 set:
:30 bike (moderate pace)
20 mountain climbers
10 single-arm kettlebell deadlifts/arm
:30 plank hold
1 set:
:30 bike (moderate pace)
20 mountain climbers
5 single-arm kettlebell swings to eye level/arm
:30 plank hold
1 set:
:30 single-kettlebell goblet hold
:30 bike (moderate pace)
10 Russian kettlebell swings
1 set:
:30 single-kettlebell goblet hold
:30 bike (fast pace)
10 Russian kettlebell swings
– Today’s warm-up is progressive in nature. Each set builds on the previous and gets more challenging.
– By the final set, use your movement variations and loads for workout 1.
250527 (5 Rounds for time)
Every 5:00 for 5 rounds:
:30 single-kettlebell goblet hold (53/70 lb)
15/20-calorie bike
10 Russian kettlebell swings (53/70 lb)
– Score is the slowest round.
Stimulus & Goals
– 2:00-3:00 per round.
– Unbroken goblet hold.
– Bike in 1:00-1:30.
– Kettlebell swings unbroken in :30 or less.
Strategy
– Treat each round as a sprint effort. Inevitably, rounds will slow, but this is a great workout to work on endurance and stamina.
Modifications
Single-kettlebell goblet hold | Load, plank hold
Bike | Calories, substitute any available machine
Russian kettlebell swings | Load, kettlebell deadlifts
Ski Handstand Walk (6 Rounds for distance)
Every 2:00 x 6 sets:
8/10-calorie ski
Handstand walk (25-50 ft)
Stimulus & Goals
– :30 or less on the ski.
– Finish the handstand walks by 1:15 or sooner.
– Movement redundancy to develop handstand walk coordination and stamina.
Strategy
– Start with a steady pace on the ski and only 25 ft on the handstand walk.
– Practice reaching the toes towards the ceiling during the handstand walk and feeling in control of each step.
– Increase skiing pace and handstand walk distance in the second or third round and progress to a workout pace by the fifth and sixth sets.
Modifications
Ski | Calories, air bike, 8 burpees
Handstand walk | Distance, 30 handstand shoulder taps (stomach-to-wall), 2-5 wall walks
Accessory – I (Checkmark)
3 sets:
5 Turkish get-ups/arm (35/50 lb)
1:00 plank hold
– Move through the Turkish get-ups, focusing intently on each move you make. Do not rush these.
– Hold the plank on the forearms or the hands.
Stretching (Checkmark)
1 set:
:30 pigeon stretch/side
1:00 straddle stretch
