CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250829
40:00-65:00
Workout 2: 250831
75:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
– Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.
Warm-up (No Measure)
1 set:
5:00 row, bike, or ski
1 set:
:30 couch stretch (each leg)
:30 jump rope
:30 pigeon pose (each leg)
:30 jump rope
:30 inchworm walkouts
:30 jump rope
:30 bodyweight box step-ups
:30 jump rope
:30 dumbbell box step-ups
– Use the first 5 minutes to get yourself slightly out of breath and sweating.
– Use the rest of the warm-up to get your hips and full body prepared for the workout.
– During the jump rope intervals, practice whatever jump rope variation you will use in the workout.
– Rest 1 minute between movements.
250829 (Time)
For time:
80 dumbbell box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Stimulus & Goals
– Sub 10:00; closer to 7:00 for advanced athletes.
– Unbroken double-unders.
– 8+ step-ups per minute pace.
Strategy
– Perform as many box step-ups as possible early on in the workout. The more reps you can accumulate at the beginning of the workout, the better. Expect grip fatigue to set in and make the later minutes of this workout more difficult.
Modifications
Dumbbell box step-ups | Load, box height
Double-unders | Attempts, single-unders, :20 ski or bike
250831 (AMRAP – Reps)
8 rounds for reps with a partner:
On a 2:00 clock:
200-meter run
Max thrusters in remaining time (65/95 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
Stimulus & Goals
– 4 sprint-type efforts with a 1:1 work-to-rest ratio.
– :45 of thrusters for 10+ reps per round.
– Light-to-moderate loading that will feel slightly heavier following the quick run.
Strategy
– Push the pace on the run and get back to the barbell as quickly as possible.
– If you do not have a partner, perform 4 sets, each with 2 minutes of work and 2 minutes of rest.
Modifications
Run | Distance, machine substitution
Thrusters | Load, dumbbell thrusters, front squats, push presses
Run substitutions | 400/500-m C2 bike, 500/700-m Echo bike, 200/250-m row or ski
Accessory – I (Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for around 15 minutes for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!
Stretching (Checkmark)
Accumulate:
1:00 foam roll upper back
1:00 double-forearm stretch
