Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250521
45:00-65:00
Workout 2: Strength II
75:00-90:00
Workout 3: Accessory – I
95:00-105:00
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 jacks, moderate
:10 jumping jacks, fast
:30 alternating reverse lunges
:30 ring rows
1 set:
200-meter jog
10 alternating plank reach-throughs
5 small kip swings + 5 big kips
1-3 strict pull-ups
1 set:
6 shuttle runs (easy-to-moderate pace)
3 kipping pull-ups
10 alternating Samson stretches
3 chest-to-bar pull-ups
1 set:
6 shuttle runs (workout pace)
1-3 bar muscle-ups
– Use workout variations.
– Rest no more than 15 seconds between movements.
– This warm-up builds to the bar muscle-up. If you get to a movement that you cannot perform, go back to your last successful movement.
250521 (AMRAP – Reps)
5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Stimulus & Goals
– Shuttle runs in 1:00 or less each round.
– 1:00+ for bar muscle-ups; 1-10+ reps per round.
Strategy
– Push the pace on the run and work on hitting bar muscle-ups with a high heart rate. This is a great workout to build stamina and endurance.
– During the bar muscle-ups, focus on keeping your hips close to the bar as you transition to the dip.
Modifications
Shuttle runs | Remove floor touch, 8/10 calories on any machine
Bar muscle-ups | Reps, jumping bar muscle-ups, jumping chest-to-bar pull-ups, foot-assisted pull-ups and/or dips
Front Squat (Strength II
Front squat
5-5-5-5-5+)
– Welcome to week one of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Rest as needed between sets.
Accessory – I (Checkmark)
3 sets:
100-meter sled drag (25/45 lb)
25 GHD hip extensions
– 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 800 meters. The weight should allow for a smooth, steady pace across the entire distance. Go unbroken if possible.
– If you do not have a GHD, perform good mornings or arch-up for the hip extensions.
Stretching (Checkmark)
1 set:
200-meter recovery walk
1:00 Samson stretch/leg
