Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250326
40:00-60:00
Workout 2: Stamina I
70:00-85:00
Workout 3: Accessory – I
90:00-100:00
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:
2:00 jog
1 set:
10 alternating Spiderman stretches
5 wall-facing squats
10 PVC pass-throughs
5 wall-facing squats
10 PVC behind-the-neck snatch grip presses
5 wall-facing squats
10 PVC around-the-worlds
2 sets:
5 snatch deadlifts to mid-thigh
5 snatch pulls
5 muscle snatches
5 overhead squats
5 hang power snatches
– Use an empty barbell or training bar.
2 sets:
5 bar-facing burpees
5 hang power snatches
– Build in load.
– Use the first two sets to increase range of motion and elevate the heart rate.
– The middle two sets aim to help you dial in your technique and bar path. Do not rush this portion of the warm-up.
– In the last two sets, start to increase the barbell load to find your working weight for the workout. This is also a time to practice barbell cycling and play around with the hang muscle snatch vs. the hang power snatch. Both will come in handy during the workout.
250326 (No Measure)
For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (75/115 lb)
Stimulus & Goals
– 7:00-11:00.
– Burpees at a steady pace.
– Light-to-moderate hang power snatches in unbroken sets each round.
Strategy
– Move at a smooth pace through the burpees. Move too quickly, and you will be gassed for the barbell.
– Focus on quick cycling of the barbell and reduce the amount of time you are hanging on to the bar.
Modifications
Bar-facing burpees | Reps, burpees in place, up-downs
Hang power snatches | Load, reps, dumbbell snatches, hang power snatches
Stamina I (Time)
3 sets for time:
800-meter run
– Rest 2:00 between sets.
– 13:00-19:00 (including rest).
– 800 meters in under 5 minutes.
– Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time.
– Push faster if you can. This will be a great place to turn on the afterburners.
– Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.
Modifications
Run | 1,600/2,000-m C2 bike, 1,750/2,500-m Echo bike, or 800/1,000-m row
Accessory – I (6 Rounds for weight)
For load:
2 sets:
10 close-grip bench presses
2 sets:
10 normal-grip bench presses
2 sets:
10 wide-grip bench presses
– Rest as needed between sets.
– Increase and decrease weight as needed depending on grip. Expect to be able to go heavier with the normal grip versus the close and wide grip variations.
– Avoid going to failure unless you have a spotter.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
