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: 250528
85:00-100:00
Workout 3: Skill I
105:00-115:00
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)
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 using the movement that you will perform in workout one.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Strength I
Snatch
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week two of the next 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
– Use a recent max or heavy single for the percentages.
– If the set calls for more than a single rep, complete that set in unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
250528 (Time)
For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders
Stimulus & Goals
– 10:00-15:00.
– Complete the first row in 2:10 or less; maintain that pace throughout each subsequent effort.
– Abmat sit-ups in 3 sets or fewer per round.
– Double-unders in 1:00 or less for the first round; advanced athletes closer to :30.
Strategy
– Push the pace on the rower, but only if you can get right to work on the sit-ups and double-unders. Pushing the pace does you no good if you need to rest often on the sit-ups.
Modifications
Row | Distance, substitutions
AbMat sit-ups | Reps, feet-anchored sit-ups, plank shoulder taps
Double-unders | Reps, timed attempts, single-unders
Skill I (Checkmark)
4 sets for quality:
25 seated leg raises
1-3 strict ring muscle-ups
1-3 wall walks
– Prioritize quality movement throughout this session. Try to get both heels off the ground at least three inches on the seated leg raises. If this is too challenging, try to lean back as you bring your heels off the ground.
– Choose a number of strict ring muscle-up reps that you can complete in around 1 minute. If you don’t have strict ring muscle-ups, practice low-ring transitions.
– Control every wall walk descent, avoiding crashing to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
Stretching (Checkmark)
1 set:
:30 cobra stretch
1:00 forearm/wrist stretch
