CAP Compete – Sun, Mar 2
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, Mar 2 Read More »
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WOD – Sat, Mar 1
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 round: :30 band pull-aparts 10 hand-release push-ups 10 kettlebell deadlifts :15-:30 handstand hold or pike handstand hold 10 kettlebell deadlifts :30 band pull-aparts – Rest :10 between movements. Skill Work (Checkmark) Pre-workout EMOM 6: 3-5 handstand push-ups or scaled variation 250301 (Time) – RX
CAP Compete – Sat, Mar 1
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250301 50:00-60:00 Workout 2: 250302 70:00-85:00 Workout 3: Strength III 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, short-duration efforts.
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WOD – Thu, Feb 27
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :30 easy row :30 moderate row :30 hard row 10 alternating Samson stretches 1 set: :30 easy row :30 moderate row :30 hard row 10 alternating elbow-to-insteps 1 set: 250/300-meter row 250227 (Time) – RX – 3 rounds for time: 800/1,000-m row 100
CAP Compete – Thu, Feb 27
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Feb 27 Read More »
CAP Compete – Wed, Feb 26
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: 250227 85:00-95:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that test your capacity to keep
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WOD – Wed, Feb 26
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Skill Work (Checkmark) Pre-workout 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts Deadlift
CAP Compete – Tue, Feb 25
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250225 50:00-70:00 Workout 2: Stamina I 80:00-90:00 Workout 3: Skill I 95:00-105:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that
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CAP Compete – Mon, Feb 24
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-33:00 Workout 1: 250224 40:00-60:00 Workout 2: Strength II 70:00-80:00 Workout 3: Accessory – l 85:00-95:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts
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WOD – Mon, Feb 24
Clamtown CF – Location – WOD General Warm-up (No Measure) Banded lower body warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (moving right) 20 banded side steps (moving left) Progressive warm-up 1 set: 20 jumping jacks 10 reverse lunges 1 set: 20 skier jacks 10 elevated reverse
