Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-50:00
Workout 1: Kelly
60:00-75:00
Workout 2: Strength III
85:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
200-meter run
10 broad jumps
20 air squats
1 set:
200-meter run
10 box step-ups (20/24 in)
15 med-ball thrusters (14/20 lb)
1 set:
200-meter run
10 box jumps (20/24 in)
10 wall-ball shots (14/20 lb) (9/10 ft)
– It’s benchmark day, and we need to put all our energy into Kelly. Increase the pace on each run so that by the third set, you’re running at your workout speed.
– Take your time during the first round and just get moving, especially during the air squats.
– By round 3, you should be feeling good and ready to take on some of the workout movements. Use the final set to find your workout rhythm and tempo.
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Stimulus & Goals
– 22:00-30:00.
– Classic CrossFit workout and CAP benchmark; will repeat in November.
– Wall-ball shots and box jumps each in under 2:00 throughout the workout.
– Run at a recovery pace to allow for consistent sets on the wall-ball shots and box jumps.
Strategy
– Pick a pace that can sustain throughout the entire workout. This pace should be slow enough so that you can get right to work on the box jumps when you finish.
– Try to find a box jump rhythm that allows you to keep moving. Consider treating the set of 30 as 6 sets of 5. Every set of 5 can be a mental box that you check.
– Complete the wall-ball shots in 2 sets or less for the entire workout. Only go unbroken if you can maintain it for 3 out of the 5 sets.
Modifications
Run | Distance, bike, row
Box jumps | Height, reps, step-ups
Wall-ball shots | Load, reps, wall-ball front squat (shoulder injury)
Running substitutions | 800/1,000-m C2 bike, 900/1,250-m Assault or Echo bike, 400/500-m row
Strength III (5 Rounds for weight)
5 sets:
10 weighted dips
50-meter dumbbell farmers carry
– Rest as needed between sets. Build to a heavy set of 10 dips.
– Use a farmers carry load that allows you to complete each effort unbroken.
Accessory – I (AMRAP – Reps)
8 sets for total reps:
:20 GHD sit-ups
:10 rest
– Perform as many reps as possible of GHD sit-ups in 20 seconds, rest for 10 seconds, and repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout.
– Consider limiting total volume and/or range of motion if you have not been training consistently with the GHD.
Stretching (Checkmark)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
