Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-75:00
Workout 2: 250319
85:00-90:00
Workout 3: Accessory – I
100:00-115:00
Workout 3: Accessory – II
120:00-130:00
Stretching
Focus
– Macro: Gas Pedal
– Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
– We will also test a 1:00 max-calorie bike, Fran, and Nancy.
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
3 sets:
3 snatches
– Build to workout load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– Focus on technique with an empty barbell in the fourth set.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Strength I
Snatch
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1)
– Welcome to week five of the second 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep snatch.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
250319 (Checkmark)
EMOM 12:
Min. 1 | 2 rope climbs (15/15 ft)
Min. 2 | :30 bike, row, or ski
Stimulus & Goals
– Rope climb and EMOM to blend skill work and preparation for the bike test.
– Perform a rope climb variation that builds skill but doesn’t create undue fatigue before the workout.
– Increase pace on the bike, row, or ski to finish at a fast pace on the final set.
Strategy
– Push the pace on the bike. This is a great workout to test your rope climbs when you are fatigued.
– Choose a machine that offers the biggest challenge vs. choosing your favorite.
Modifications
Rope climbs | Reps, height, pull-to-stands, 3 strict pull-ups per climb
Accessory – I (Calories)
For calories:
1:00 Max effort bike
– This is a Max effort bike for 1 minute. This is a CAP benchmark for this month.
– Be sure to give yourself enough rest before completing this session.
– We will retest this effort in October.
Accessory – II (Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for around 15 minutes for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but go unbroken if you can!
Stretching (Checkmark)
Accumulate:
2:00 saddle stretch
1:00 double-forearm stretch
1:00 seated straddle stretch
