CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250321
55:00-70:00
Workout 2: Skill I
80:00-90:00
Workout 3: Accessory – I
95:00-105:00
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:
1:00 bike, row, or ski
10 alternating Spiderman stretches
10 leg swings/leg (across body)
1 set:
200-meter jog
10 up-downs
10 V-ups
1 set:
20 jumping jacks
10 push-ups from the knees
10 hanging knee raises
1 set:
200-meter run
10 push-ups
10 toes-to-bars
– Build throughout this progressive warm-up to the movements you’ll use in workout 1.
– If you get to a movement that is too difficult, return to the previous successfully completed one.
250321 (Time)
For time:
2,400-meter run
then…
5 rounds:
15 push-ups
15 toes-to-bars
– Use this session to build upper-body strength and handstand walking skills; prioritize quality of movement over volume.
– Use the handstand walk to work on high-skill gymnastics. If you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, choose a heavier load that still allows for at least 5 reps in a row without putting the dumbbell down.
Modifications
Dumbbell row | Load, reps
Handstand walk | Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries
Skill I (AMRAP – Rounds and Reps)
AMRAP 15:
15 dumbbell rows, left arm (35/50 lb)
15 dumbbell rows, right arm
Handstand walk (50 ft)
– Use this session to build upper-body strength and handstand walking skills; prioritize quality of movement over volume.
– Use the handstand walk to work on high-skill gymnastics. If you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, choose a heavier load that still allows for at least 5 reps in a row without putting the dumbbell down.
Modifications
Dumbbell row | Load, reps
Handstand walk | Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries
Accessory – I (Time)
Accumulate:
5:00 sandbag bear hug (70/100 lb)
– Rest as needed.
– Build to 5 minutes with the bag in a bear hug. Scale the load to complete in 4 sets or less and under 10 minutes total.
– If you don’t have a sandbag, perform a double-kettlebell front rack hold.
Stretching (Checkmark)
1 set:
:45 lacrosse ball chest mash/side
:45 doorway pec stretch/side
