Clamtown CF – Location – WOD
General Warm-up (No Measure)
2 sets:
:20 band pull-aparts
10 push-ups to downward dog
5 elbow-to-instep/leg
10 counterbalance squats
:20 scap pull-ups
250407 (Time)
– RX –
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)
– INTERMEDIATE –
18-15-12-9-6 reps for time of:
Knees-to-elbows
Front squats (65/95 lb)
– BEGINNER –
15-12-9-6-3 reps for time of:
Hanging knee raises
Front squats (35/45 lb)
– MASTERS 55+ –
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (55/75 lb)
Skill Work (Checkmark)
Post-workout
Accumulate:
2:00 ring support hold
Stretching (Checkmark)
1 set:
1:00 foam roll quads
1:00 couch stretch/side
– AT-HOME – (Time)
21-18-15-12-9 reps for time of:
Weighted sit-ups (10/15 lb)
Double-DB front squats (35/50 lb)
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
)
– Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
Shoulder Press (- STRENGTH II –
Shoulder press
5-5-5-5-5+
)
– Welcome to week one of the next 2025 Strength 2 lifting cycle where we will focus on the shoulder press.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (Time)
For time:
400-meter back-rack walk (1.15 x bodyweight)
or
400-meter yoke carry (15/25 lb per corner)
– 9:00-14:00.
– You might have to drop the bar once or twice and the yoke up to 5 times.
– Walk as far as you can without putting the bar down. Push through the feeling of being uncomfortable and continue to walk. If you have to drop, rest minimally before picking it back up again.
– If using a barbell, only use a load you can safely get back to the rack position from the ground if you have to drop.
– Brace your midsection the entire walk, and use a belt if desired.
– Scale load to finish within the intended time domain.
– Make sure you have a loading that you can comfortably and confidently bring to your back rack if you are using a bar.
– SKILL I – (Checkmark)
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
– Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
– Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
– STAMINA I – (Time)
Every 2:00 for 10 sets:
12/15-calorie bike
– Each set should be at least a 90% effort.
– Choose calorie goal that allows you to finish each set in 60 seconds or less.
– Use any bike or substitute another machine if necessary.
