Announcements
Teens Class Sign Ups: Just click here!
Master the Rings Workshop with Anthony Tanasy January 25th @10:15 – Sign up in Wodify
Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250122
50:00-70:00
Workout 2: 250126
80:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
– Macro: Preparing for the Open
– 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 be testing a 1-rep-max snatch, Open Test 18.1, and Annie as part of our yearly tests.
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
2-3 sets:
3 snatches
– Build in load.
– Use the first three minutes to elevate your heart rate.
– Focus on moving through full range of motion and opening your hips in the middle 2 sets.
– Move through the last set of barbell work with an empty barbell, focusing on hitting each position and dialing in technique.
– Following the empty barbell work, spend a few minutes adding weight to the barbell and begin loading up.
Snatch (On a 20:00 clock:
For load:
1 snatch)
Stimulus & Goals
– First of 3 January CAP tests.
– Aim to complete at least 6 heavy lifts and no more than 10.
– Increase loading across each lift as you are able.
– Look back to 241216 and 241126 for previous heavy lifts.
Strategy
– Be sure to warm up, build a good sweat, and feel confident going into the session.
– If you fail a lift more than once, reduce the loading, dial in the technique again, and then work back up.
Modifications
Snatch | Load, power snatch, hang snatch, dumbbell options
250126 (Time)
For time:
2,000-meter row
– Every 2:00 including 0:00, perform a :20 support hold on the rings.
Stimulus & Goals
– 12:00-18:00; allow up to 20:00.
– Ring support hold in 2 sets or less.
– To finish as prescribed within 16 minutes, athletes need to be able to accumulate at least 250 meters every 2 minutes, including the time allocated to the ring support hold and transitions.
Strategy
– Push the pace early in the workout before fatigue begins to set in and it becomes much harder to push the pace.
– Get off the rower with enough time to get to the rings and begin your hold as soon as the 2-minute interval is up.
Modifications
Row | Distance, substitutions
Ring support hold | Time, foot-assisted, plank hold
Row substitutions | 3,200/4,000-m C2 bike, 3,500/5,000-m Echo or Assault bike, 1,600-m run.
Accessory – I (AMRAP – Reps)
5 sets:
:40 strict handstand push-ups
Rest :20
:40 alternating dumbbell renegade rows
Rest :20
– Perform 5-10 reps within the 40-second interval; choose a scaling option that allows this.
– As for the renegade rows, choose a pair of dumbbells that you can move for most of the interval.
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
