Announcements
This week 25.3 FRIDAY night lights! Hollywood Theme. No evening classes this Friday. Heats will open up Thursday afternoon after we find out our fate. Let’s go out with a bang!
CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-45:00
Workout 1: Open 25.3
60:00-80:00
Workout 2: Accessory – I
85:00-95:00
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)
2 sets:
:30 row (easy pace)
:20 row (moderate pace)
:10 row (fast pace)
– Perform straight through for 60 seconds of work.
1 set:
:30 band pull-aparts
5 elbow-to-instep/leg
10 unweighted good mornings
:30 banded pass throughs
5 inchworms + push-up
10 single-leg toe touches/leg
1 set:
10 deadlifts (empty barbell or PVC pipe)
1 wall walk
10 cleans
1 wall walk
10 snatches
Loading up and mini round:
2 sets:
2-3 snatches
2 sets:
2-3 cleans
2-3 sets:
2-3 deadlifts
1 set:
5 calorie row
1-2 wall walks
5 deadlifts
5 cleans
5 snatches
– This is a progressive warm-up. The goal is to practice the movements and the weights you will be performing for the workout.
– If you reach a movement that you cannot perform, reduce the difficulty and practice the movement or load you are using in the workout.
– In the loading up and mini round phase of the warm-up, build to your workout weight.
* Rest at least 10 minutes before starting the workout.
CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time Cap: 20 Minutes*
F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here
Stimulus & Goals
– The goal for most athletes is to get into the second row.
– More advanced athletes may finish under the 20-minute cap and the fittest in the world could finish close to the 15-minute mark.
– Complete each set of wall walks in 2:00 or less.
– Barbell loading should be light to moderate. Although, based on accumulated fatigue, each bar is going to feel heavier than you want it to.
– Complete each barbell movement in 3:00 or less.
Strategy
– This workout is not won in the first 55 reps, however, if you can push the pace a little without digging yourself a hole, you will give yourself more time for when fatigue begins to set in.
– Stay close to the barbell. Minimize rest breaks and “drifting” away from the bar. The loads are decreasing and even though you may not want to do 1 more rep, you can. So, stay close and keep getting your hands back on the barbell.
– If you are able to get back to the second row, this is the time to empty the tank and leave it all out on the floor.
Modifications
Wall walk | Range of motion, inchworm + push-up.
Row | Calories, bike, ski erg, air runner, 600-meter run.
Deadlift | Load, sumo deadlift, dumbbell deadlift, unloaded good morning.
Clean | Load, hang clean, dumbbell clean, or hang clean, kettlebell swing.
Snatch | Load, hang snatch, dumbbell snatch, or hang snatch.
Accessory – I (No Measure)
Accessory – I
7 sets for load:
100-ft backward walking sled pull/drag
20 hollow rocks
– Walk backward as you pull/drag the sled with a rope or a strap.
– Increase loading across each set as long as you can complete each set without breaking.
– Rest about 90 seconds between sets.
