Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-95:00
Workout 2: 250507
105:00-125:00
Workout 3: 250508
130:00-140:00
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 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-downs (alternating step-down leg)
5 box jumps + squat landing
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Build in load.
– Use the first two sets to elevate your heart rate and increase range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Clean and Jerk (Strength I
Clean and jerk
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1)
– Welcome to week five of the 2025 Strength 1 lifting cycle. This is a deload week; next week, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
250507 (7 Rounds for weight)
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Stimulus & Goals
– Heavy overhead day with a technical focus following 2 days of couplets with hinging/flexion and running/squatting.
– Overhead with a complex that requires technical proficiency and execution.
– The push press is the gatekeeper of strength while the push jerk and split jerk will be very technique-dependent under fatigue.
Strategy
– Take this as an opportunity to focus on technique with the push jerk and split jerk. Focus on foot positioning and being consistent.
Modifications
Push press | Load, shoulder press, dumbbell options
Push jerk | Load, push press, dumbbell options
Split jerk | Load, push jerk, dumbbell options
250508 (Calories)
5 rounds for calories:
2:00 air bike
2:00 rest
Stimulus & Goals
– This is an interval-based work capacity test that’s similar to an old bike test back in the early days of CrossFit known as the 300 FY Test.
– Set a challenging calorie benchmark in the first interval and fight to maintain the same number or even improve upon it with each round.
– Keep all rounds consistent within 5 to 10 calories.
Strategy
– Set a challenging calorie benchmark in the first interval and fight to maintain the same number or even improve upon it with each round.
Modifications
Bike | Effort, row, any bike, air runner, ski
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
