Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250514
40:00-55:00
Workout 2: Strength III
65:00-85:00
Workout 3: Accessory – I
90:00-100:00
Stretching
Focus
– Macro: Murph Prep
– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).
– We will also test Cindy as a CAP benchmark.
Warm-up (No Measure)
2 sets:
:10 jumping jacks, slow
:10 jumping jack, moderate
:10 jumping jacks, fast
:20 alternating reverse lunges
:20 ring rows
:20 burpees
1 set:
20 mountain climbers
10 ring push-ups or ring dips
10 air squats
10 pull-ups
1 set:
5 small kip swings + 5 big kips
5 front squats
1-3 strict ring pull-ups
5 push presses
3 kipping ring pull-ups + 3 chest-to-ring pull-ups
5 thrusters
1-3 ring muscle-ups
– Use an empty barbell.
3 sets:
3 thrusters
2 burpees over the bar
1 ring muscle-ups
– Build in load.
– Use workout variations.
– Use this progressive warm-up to build to the ring muscle-up.
– While practicing your ring muscle-ups, try working on keeping the legs straight longer to help with the transition.
– If you do not have a ring muscle-up, perform low-ring transitions and increase the difficulty as needed.
– In the final 3 sets, increase the loading of the thrusters to find your workout weight.
250514 (AMRAP – Rounds and Reps)
AMRAP 9:
3 thrusters (110/165 lb)
3 ring muscle-ups
3 burpees over the bar
Stimulus & Goals
– 6-11 rounds.
– Unbroken thrusters and muscle-ups for the entire workout.
– Maintain a fast, but sustainable pace.
– Balance higher-skill movements and heavier loads for the second day in a row.
Strategy
– Don’t rush through this workout. Avoid elevating your heart ratetoo high, which may cause you to take long-winded breaks and fail muscle-ups.
Modifications
Thruster | Reps, load, front squats, push presses, dumbbell options
Ring muscle-up | Reps, chest-to-bar pull-ups, kipping pull-ups, low-ring transitions, ring rows
Burpees over the bar | Step over the bar, burpees in place, up-downs
Strength III (4 Rounds for weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
Modifications
Farmers carry | Load, dumbbell box step-ups
Sandbag hold | Load, dumbbell, or kettlebell front-rack hold
Accessory – I (5 Rounds for reps)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.
– Use a dumbbell strict press load that allows you to complete all 5 reps on each arm unbroken.
– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps to work on the skill.
– Rest 10 seconds or less between movements.
Stretching (Checkmark)
1 set:
1:00 foam roll quads
1:00 couch stretch/side
