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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250129
45:00-65:00
Workout 2: Strength II
75:00-85:00
Workout 3: Accessory – I
90:00-100:00
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 row, bike, or ski
1 set:
10 up-downs
10 alternating Spiderman stretches
10 scap pull-ups
1 set:
:30 jump rope
10 push-ups to down dog
10 single-dumbbell shoulder presses
10 kip swings
3 sets:
:30 jump rope
4 chest-to-bar pull-ups
8 single-dumbbell push presses
4 chest-to-bar pull-ups
– Rest 1:00 between sets.
– Use the first three sets to increase your range of motion and elevate your heart rate.
– Use the final three sets to practice the movements you plan to perform in the workout with a light dumbbell.
250129 (Time)
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-dumbbell push presses (35/50 lb)
– Complete 30 double-unders after each round.
Stimulus & Goals
– 9:00-15:00.
– Switch arms as needed on the dumbbell push press.
– First two rounds of pull-ups unbroken, final set in :45 or less.
– Light-to-moderate push press load for sets of 5+ before switching arms.
– Advanced athletes can consider increasing load if they anticipate being able to do the rounds of 15+ unbroken.
– Mostly unbroken sets of double-unders in :30 or less per round, including rest and transitions.
Strategy
– Stay smooth and remember to breathe through the first few sets. They will go quickly and then the workout really gets going on the set of 15. Don’t come out too hot.
– Relax on the double-unders and conserve your grip.
Modifications
Chest-to-bar pull-ups | Reps, chin-over-bar pull-ups, jumping pull-ups, ring rows
Single-dumbbell push presses | Load, single-dumbbell shoulder presses
Deadlift (Strength II
Deadlift
2-2-2-2-2+)
– Welcome to week four of the 2025 Strength 2 lifting cycle. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
– Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
– Rest as needed between sets.
Accessory – I (Checkmark)
Accumulate:
75 weighted hip extensions
– Use a load that allows you to perform at least 15 reps without stopping. You can increase the load across multiple sets or you can use the same weight for all 75 reps.
Stretching (Checkmark)
Accumulate:
1:00 foam roll lats/side
1:00 foam roll calves/side
