Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :20 shuttle runs, slow :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers 200-meter run, faster – 1 shuttle run is 25 ft out and back. 1 set: 30 single-unders 5 V-ups 8 kip swings 5 x 2 single-unders + […]
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength II 55:00-85:00 Workout 2: 250328 95:00-100:00 Workout 3: Accessory – I 105:00-115:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,
CAP Compete – Fri, Mar 28 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 5 step back lunges/leg 5 single-leg toe touches/leg 5 push-ups to downward dog 1 set: :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 10 box step-ups 10
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Mar 27 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 5 step back lunges/leg 5 single-leg toe touches/leg 5 push-ups to downward dog 1 set: :30 bike (easy pace) :20 bike (moderate pace) :10 bike (fast pace) 10 box step-ups 10
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 5 inchworms 5 push-ups 5 up-downs 5 burpees 5 elbow-to-insteps/leg 5 max-effort vertical jumps 10 behind-the-neck snatch-grip presses 10 overhead squats to above parallel Skill Work (5 Rounds for weight) Pre-workout 5 sets, building in load: Snatch pull + power snatch + hang
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250326 40:00-60:00 Workout 2: Stamina I 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,
CAP Compete – Wed, Mar 26 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 10 mountain climbers 5 inchworms 10 air squats, slow 5 unweighted sumo stance good mornings Front Squat (- RX – 10 sets for load: 2 front squats – Lift once every 3:00. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength I 55:00-70:00 Workout 2: 250327 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,
CAP Compete – Tue, Mar 25 Read More »
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Fran 40:00-60:00 Workout 2: Accessory – I 70:00-85:00 Workout 3: Skill I 90:00-100:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,
CAP Compete – Mon, Mar 24 Read More »
