Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean and Jerk

Fight Gone Bad

Accessory - I

Stretching

Settings

Workout

Compete CAP - Wed, Apr 23

Workout Order Notes (No Measure)

0:00-20:00
Warm-up

25:00-50:00
Workout 1: Strength I

60:00-80:00
Workout 2: Fight Gone Bad

90:00-105:00
Workout 3: Accessory - I

110:00-120:00
Stretching

Focus
- Macro: Endurance and stamina
- Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
- We will also test Kelly, Andi, and Fight Gone Bad.

Warm-up (No Measure)

2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound
5 box jumps

1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks

Every 2:00 for 5 sets:
2 clean and jerks
- Build in load.

- Use the first 2 sets to elevate your heart rate and increase range of motion.
- Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
- In the last 5 sets, increase the loading until you find your first working load.

Clean and Jerk (Strength I
Clean and jerk

Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)

Clean and Jerk

- Welcome to week three of the next 2025 Strength 1 lifting cycle. We'll continue working on 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.
- Use a recent max or heavy single for your percentages.
- 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.
- If you want to participate in this week's clean complex heavy day, consider choosing to do that instead of Strength I this week.

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Stimulus & Goals
- Classic CrossFit benchmark test.
- April CAP benchmark workout.
- High-rep, lightweight conditioning workout.
- 15-25 reps for each movement; 30-50 reps on the box jumps and push presses.
- Use the row to push or pace based on the level of fatigue.
- Maintain full range of motion despite the volume and fast pace.
- Last tested 241207.

Strategy
- Keep moving on the rower but pace just enough to hit the other movements hard; you get the fewest number of reps here compared to other movements.
- Pick one movement you excel at and try and set the highest score there; maintain moderate reps and paces on the other movements.
- You'll be able to accumulate the largest score by prioritizing the push presses and wall-ball shots while pulling back on the sumo deadlift high pulls and rowing.

Modifications
Wall-ball shots | Load, height
Push presses | Load, dumbbell push presses
Box jumps | Height, jumps over a line, box step-ups
Sumo deadlift high pulls | Load, kettlebell or dumbbell options
Row | Any machine

Accessory - I (4 Rounds for weight)

4 sets for load:
1:00 kettlebell front-rack hold
10 kettlebell split squats/leg

- Use the heaviest pair of kettlebells possible that still allows for an unbroken 1-minute hold and the split squats. This should be challenging, but manageable.
- Add weight as long as the reps stay unbroken.

Stretching (Checkmark)

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

Want to see some of these movements in action? Check out our .