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Clamtown CF – Location – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Jump Rope
-into-
8 min AMRAP
5 GHD Sit Ups to Parallel (or 6 alternating v-ups)
10 Step Ups
10 Russian Kettlebell Swings
10 Bird Dogs
2. Workout Prep
2 sets:
4 GHD’s (or v-ups)
2 Box Jumps
4 Kettlebell Swings
Workout
Workout (2 Rounds for reps)
Michelangelo
Freedom (RX’d)
10 min AMRAP
20 GHD Sit Ups (Or V-Ups)
20 Box Jump (24/20)
20 Kettlebell Swings (53/35)
-rest 5:00-
5 min AMRAP
10 GHD Sit Ups (Or V-Ups)
10 Box Jump (24/20)
10 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)
Independence
10 min AMRAP
15 GHD Sit Ups+ 6in Riser (Or V-Ups)
20 Box Jump (20/16)
20 Kettlebell Swings (44/26)
-rest 5:00-
5 min AMRAP
5 GHD Sit Ups + 6in Riser (Or V-Ups)
10 Box Jump (20/16)
10 Kettlebell Swings (44/26)
(KG conv: 20/12 KB)
Liberty
10 min AMRAP
15 Sit Ups
15 Step Ups (20)
15 Russian Kettlebell Swings (light)
-rest 5:00-
5 min AMRAP
10 Sit Ups
10 Step Ups (20)
10 Russian Kettlebell Swings (light)
TARGET SCORE
Target number of Rounds each set:
Set 1: 4+ rounds
Set 2: 3+ rounds
Minimum number of Rounds before scaling:
Set 1: 3 rounds
Set 2: 2 rounds
Skills and Drills
Double-Unders: Week 5 Day 1 (AMRAP – Reps)
Stringing Double-Unders:
You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.
Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!
Goal Workout:
Max reps of unbroken double-unders.
Track your best score of the day.
Then, set a goal to beat your last number the next time you practice.
Advanced: max unbroken cross-overs
How to score crossovers: bit.ly/48CR1MB
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
