CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 260102
55:00-65:00
Workout 2: Diane
75:00-85:00
Workout 3: Accessory – I
90:00-100:00
Stretching
Focus
– Macro: Preparing for the Open
– Expect the skill work to focus on improving technique and efficiency for the most frequently programmed CrossFit Open movements.
– We will test a 1-rep-max snatch, 3-rep-max Front squat, and Grace as CAP benchmarks.
Warm-up (No Measure)
1 set:
400-meter jog
25 ft of each:
Walk on toes
Walk on heels
Bunny hops
High knees
Butt kickers
Lateral shuffle/direction
Karaoke/direction
High knee skipping
Walking lunges
Broad jumps
Burpee broad jumps
1 set:
:30 calf stretch/leg
:30 leg swings/leg
2 sets:
200-meter run
250-meter row
– Start the warm-up with a slow 400-meter jog.
– Run through 25 feet of line drills for each movement. The distance doesn’t have to be exact but try to move at a consistent pace with little rest between movements.
– Expect to feel like you’re doing a mini-workout by the time you get to the lunges.
260102 (Time)
5 rounds for time:
400-meter run
400/500-meter row
Stimulus & Goals
– 18:00-23:00.
– Monostructural couplet.
– Maintain a fast, but consistent pace on both movements.
– Smooth is fast on the transition into and out of the rower.
Strategy
– Manage your pace on both the run and row, while still pushing where you can.
– Shoot to finish the 400/500-meter row and 400-meter run each in 2 minutes for less than (or close to) 4 minutes per round.
– Before you start, plan to establish specific targets for your row and run efforts, and set a goal to get as close as possible to these targets each round. For example, trying to hold a specific pace on the rower.
Modifications
Row | Distance, 1,000-m C2 bike, 1,250-m Air bike, 500-m ski
Run | Distance, 1,000-m C2 bike, 1,250-m Air bike, 500-m ski
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Stimulus & Goals
– Sub-10:00; advanced athletes may finish sub-3:00.
– Moderate deadlift load.
– Complete first round (both sets of 21) by 4:00.
– Last completed 251105.
Strategy
– Unless you plan on going unbroken throughout the workout, perform sustainable sets through the round of 21. That round of 21 can be a trap and is less important in comparison to the rounds of 15 and 9.
– Plan to do fewer sets with each new round. You could plan for 3 sets in the round of 21, 2 sets in the round of 15, and 1 set in the round of 9.
Modifications
Deadlifts | Load, range of motion, sumo deadlifts
Handstand push-ups | Reps, pike push-ups, dumbbell push presses, seated dumbbell presses
Accessory – I (Checkmark)
3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold
– Keep the 30-second intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and keeping your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.
Stretching (Checkmark)
2 sets:
1:00 hamstring stretch/leg
1:00 couch stretch/leg
