Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up (12-15 minutes)
2. Workout Prep
3 sets:
100m Run (build in pace)
4 Toes to Bar
2 Box Jumps (build in height)
Workout
Trick-or-Treating (Time)
Freedom (RX’d)
1600m Run
80 Toes to Bar
40 Box Jumps (30/24)
-Partition any way. Athletes can break up and rotate movements however they desire.
Independence
1200m Run
60 Toes to Bar
30 Box Jumps (24/20)
-Partition as needed-
Liberty
800m Run
50 Hanging Knee Raises
50 Box Step Ups (20/16)
-Partition as needed-
Target time: 15-17 minutes
Time cap: 20 minutes
Strength Accessory
Mayhem Mini-Pump – Upper Body (Checkmark)
4 Rounds
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15 Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
* Rest 1 minute between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Inverted Skull Crusher
Wide Grip Barbell Curls
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Band Biceps Stretch
2x 15 Side Lying Rotations (each side)
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.
Calf Foam Rolling
Band Biceps Stretch
Side Lying Rotations
