Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
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
OH Squat Review/Evaluation (3 minutes)
Snatch Warmup (10-12 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 snatch (pause at end of High Pull, shrug and pull under into full squat)
Snatch from High Hang, Low Hang, Floor
Snatch
6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-
Workout
V-Up options:
V-Up
Alternating V-Up
Tuck Crunch
Situp
2 sets:
50m Run (build in pace)
3 V-Ups
Superstition (5 Rounds for reps)
Freedom (RX’d)
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-
Independence
No Change to Workout
Liberty
5 sets
2:00 AMRAP
150m Run
Max Sit Ups
-Rest 1:00 between sets-
Target number of Reps each set: 20+ reps
Minimum number of Reps each set before scaling: 15 reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Pigeon Stretch Drops
2x 10 Foam Roll Up Wall
1 Minute Foot Smash
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.
Pigeon Stretch Drops
Foam Roll Up Wall
Foot Smash
