Clamtown CF – Location – WOD
Warm-up
August Challenge (AMRAP – Reps)
2:00 Minute AMRAP
Clean and Jerks (115/80)
*can be power or squat
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
25m Lizard Crawl
10 Cossack Squats
5 Back Squats (empty bar-build across sets)
5 Pike Push Ups
8 Box Step Ups
8 Ring Rows
2. Strength
Back Squat for load:
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
3. Workout Prep
2 sets:
2x50ft Shuttle Run
5 GHD’s
5 Sit Ups
Strength/Accessory
Back Squat
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
Workout
Alfalfa and Darla (Time)
Freedom (RX’d)
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
Independence
50 Abmat Sit ups
10x50ft Shuttle Runs
35 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
Liberty
25 Abmat Sit ups
10x50ft Shuttle Runs
25 Crunches
10x50ft Shuttle Run
25 Abmat Sit Ups
10x50ft Shuttle Run
Target time: 13-15 minutes
Time cap: 18 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Shoulder Extension Bridges
2x 1 Min Ring Bicep Stretch
2x 45 Seconds Ring Tricep Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Shoulder Extension Bridges
Ring Bicep Stretch
Ring Tricep Stretch