Uncategorized

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 […]

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

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

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

Clamtown CF – Location – CAP Compete Rest Day

Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 ring rows 10 kettlebell deadlifts 1 set: 5 ring rows (more challenging) 5 single-arm Russian kettlebell swings/arm 2 sets: 2-5 strict pull-ups 10 Russian kettlebell swings 100-meter jog – Rest :30-1:00 between sets. 250223 (Time) – RX – For time: 25 strict

Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 20 jumping jacks 5 synchronized inchworms 20 jumping jacks 5 synchronized push-ups 10 ring rows 5 synchronized up-downs 10 kip swings 5 synchronized burpees 10 hanging knee raises 5 synchronized burpees Skill Work (Checkmark) Pre-workout EMOM 6: Min. 1 | 1-2 rope climbs

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250222 45:00-60:00 Workout 2: 250223 70:00-80:00 Workout 3: Accessory – I 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

Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 2:00 jog, row, bike, or ski 15 PVC pass-throughs 15 PVC sumo stance good mornings 5 elbow-to-insteps/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats Skill Work (No Measure) Pre-workout Technique work:

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250221 50:00-70:00 Workout 2: Strength II 80:00-100:00 Workout 3: Stamina I 105:00-115:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that