Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250305
40:00-55:00
Workout 2: 250306
65:00-80:00
Workout 3: Accessory – I
85:00-95:00
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)
2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks
2 sets:
10 reverse lunges
2-5 strict pull-ups
30 skier jacks
1 set:
8 box step-ups
4 pull-to-stands
20 mountain climbers
1 set:
8 box jumps
1 rope climb
10 up-downs
– Use this progressive warm-up to gradually build to the full movements in the workout.
– If you reach a movement you cannot perform, return to the movement in the previous set.
250305 (AMRAP – Rounds and Reps)
AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (15/15 ft)
Stimulus & Goals
– 6-12 rounds for most; closer to 14 for advanced athletes.
– Box jumps in :20-:40.
– Rope climb in under :40 including rest and transitions.
– Complimentary movements, low-volume rep schemes, and a short time domain to maximize intensity.
Strategy
– If you are hitting the Open workout on Friday, use this session as a way to get the body moving and blood flowing. Focus on smooth transitions and correct movement patterns.
– If you are not performing the Open workout, treat this session as a normal day.
Modifications
Box jumps | Box height, step-ups
Rope climbs | Height, pull-to-stands, ring rows
250306 (12 Rounds for weight)
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.
Stimulus & Goals
– Heavy Olympic lifting complex.
– Build in load across each minute.
– Jerk will likely be the limiting factor.
– All 6 reps unbroken.
Strategy
– If you are hitting the Open workout on Friday, use this session as a way to practice your lifts, planning 75-80% of your recent 1-rep-max.
– If you are not performing the Open workout, treat this session as a normal day.
Modifications
Power clean | Load, hang power clean, dumbbell options
Hang power clean | Load, dumbbell options
Push jerk | Load, push press, dumbbell options
Accessory – I (Checkmark)
EMOM 12:
Min. 1 | 15 GHD sit-ups
Min. 2 | 15 GHD hip extensions
– If you are not familiar with or have not been training consistently with the GHD, scale range of motion and/or reps if necessary.
– If you don’t have a GHD, perform weighted sit-ups (14/20 lb) and Superman arch-ups.
Stretching (Checkmark)
1 set:
1:00 elevated pigeon pose/side (on box if needed)
:30 forearm stretch on wall/side
