Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250205
40:00-60:00
Workout 2: Stamina I
70:00-85:00
Workout 3: Accessory – I
90:00-100:00
Stretching
Focus
– Macro: Preparing for the Open
– A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that test your capacity to keep moving and pushing forward for one more rep. Remember, every second counts.
– We will also test Grace, a 2K row, and a 3-rep-max front squat.
Warm-up (No Measure)
1 set:
2:00 bike (conversational pace)
10 Kang squats
10 push-ups to downward dog
10 good mornings (empty barbell)
1 set:
1:00 bike (moderate pace)
15 kettlebell deadlifts (53/70 lb)
20 mountain climbers
10 alternating walking lunges
1 set:
:30 bike (fast pace)
10 Russian kettlebell swings (53/70 lb)
10 up-downs
10 barbell overhead walking lunges (35/45 lb)
1 set:
5 barbell overhead walking lunges
7 kettlebell swings (53/70 lb)
:30 bike (fast pace)
– Take your time during the first round and get used to moving.
– By round four, you should feel ready to take on the workout movements. Use the fourth set to find your workout rhythm and tempo.
250205 (AMRAP – Rounds and Reps)
AMRAP 7:
5 overhead walking lunges (75/115 lb)
7 kettlebell swings (53/70 lb)
7/9-calorie air bike
Stimulus & Goals
– 4-6 rounds.
– Unbroken lunges and kettlebell swings.
– Bike calories in :40 or less.
Strategy
– This is a shorter workout, so you’ll need to push the pace on the bike.
– Breathe in between movements and don’t pick up the bar or the kettlebell unless you know you can go unbroken.
Modifications
Overhead walking lunges-| Load, PVC overhead lunges, reverse lunges
Kettlebell swings | Load, volume, range of motion
Bike | Calories, substitutions
Stamina I (Time)
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
– 15:00-20:00, including rest.
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.
– Perform this workout with a buddy or a group for more of a push to keep driving forward.
Modifications
Run | 600, 400, 200-m C2 bike; 750, 500, 250-m Assault or Echo bike; 300, 200, 100-m row or ski
Accessory – I (Checkmark)
5 sets:
15 GHD sit-ups
– Rest :30.
20 banded good mornings
– Rest :30.
– Athletes that have limited experience on the GHD can shorten the range of motion or scale to weighted or unweighted AbMat sit-ups.
– Use a band that allows you to perform all 20 reps smoothly and unbroken in each set.
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 saddle stretch
