Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
2:00 Row
Then
General Warm-up (1 time through)
10 PVC Pass Thrus
10 Air Squats (hold bottom, chest up, arms up)
10 PVC Around the World
10 Jump Squats
10 PVC Sotts Press
10 Kip Swings
Power Snatch Warmup (8-10 minutes)
Static Positions (high hang, low hang, floor, move back and forth through positions)
Down and Finish (speed thru the middle)
High Pull (keep the bar close)
High Pull + Tall power snatch (pause at end of High Pull, shrug and pull under into power position)
Power Snatch from High Hang, Low Hang, Floor
Workout
Review Toes to Bar options:
Toes to Bar
Toes to “somewhere”
Knee Raises
Toes to Rig
3 sets:
5/4 Calorie Ski (Build in pace)
3 Toes to Bar
3 Power Snatch (Build in weight)
Metcon (5 Rounds for time)
Freedom (RX’d)
5 sets (Every 4:00)
15 Calorie Ski (or Row)
12 Toes to Bar
6 Power Snatch (135/95)
(KG conv: 60/42.5 PS)
Independence
5 sets (Every 4:00)
13 Calorie Ski (or Row)
10 Toes to Bar
6 Power Snatch (115/80)
(KG conv: 52.5/35 PS)
Liberty
5 sets (Every 4:00)
10 Calorie Ski (or Row)
10 Hanging Knee Raises
10 Dumbbell Snatch (light)
Target time each set: 1:50-2:15
Time cap each set: 2:30
Bar Muscle Ups: Week 6 (4 Rounds for reps)
Warm-up skill work: review common faults shown in this video – bit.ly/48MUKaT
– Then, 8-minute EMOM:
Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position
Liberty:
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups
Score is reps of the Even Minute movement
Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Hold
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)
Sit Ups
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Bench Stretch for Lats
10x 5 Second Cobra
2x 10 Down Dog
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.
Bench Stretch for Lats
Cobra
Down Dog
