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CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-40:00
Workout 1: Open 25.1
55:00-75:00
Workout 2: Accessory – I
80:00-90:00
Stretching
Focus
– Macro: Gas Pedal
– Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
– We will also test a 1:00 max-calorie bike, Fran, and Nancy.
Warm-up (No Measure)
3 sets:
Row, ski, or air bike
:30 easy pace
:20 moderate pace
:10 fast pace
– Perform straight through on one machine OR switch after 60 seconds of work.
2 sets:
5 plank to downward dog
10 banded pull-aparts
10 banded pass-throughs
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Superman arch-ups
:20 up-downs
:20 walking lunges
:20 burpees
Every 3:00 for 3 sets:
3 dumbbell hang clean-to-overheads/arm
3 lateral burpees over the bar
15-foot walking lunge
– Initially, focus on moving the body through a full range of motion and elevating the heart rate. You do not want to go into the workout without having broken a sweat.
– When you get to the 3 sets of a 3-minute clock, focus on finding your workout pace. Remember, the first few sets will go by quicker than you think. So, purposefully trying to slow down can help conserve energy as you get into the larger sets.
Open 25.1 (AMRAP – Reps)
15-min. AMRAP of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (35/50 lb)
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
Stimulus & Goals
– All athletes should aim to complete the round of 15 (45 total reps of burpees and clean to overheads).
– Advanced athletes should push to get into the set of 24 and possibly finish it (108 total reps of burpees and clean-to-overheads).
– The loading of the dumbbell should allow you to perform consistent sets of at least 6 unbroken reps before needing a break.
Strategy
– Should maintain unbroken dumbbell hang clean-to-overheads for as many sets as possible. Break only if necessary.
– Keep the burpees fast and remember to keep breathing. Consider pushing the pace early, but use the gas pedal at your own risk.
– Use the lunges as an opportunity to breathe and prepare for the next set.
Modifications
Burpee over the dumbbell | Burpee (not over the dumbbell), up-down.
Dumbbell hang clean-to-overhead | Load, dumbbell hang clean (overhead limitation), dumbbell or kettlebell swing (rack limitation).
Walking lunge | Box step-up to a low box, air squat to a target.
Accessory – I (Time)
For time:
200-meter run
400-meter sled drag (25/45 lb)
200-meter run
400-meter sled push
200-meter run
– Plan to complete this workout in 20 minutes or less.
– On the sled drag, 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)
1 set:
1:00 banded shoulder stretch/arm
1:00 pigeon stretch/leg
