CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-80:00
Workout 2: 251128
90:00-105:00
Workout 3: Accessory – I
110:00-120:00
Stretching
Focus
– Macro: Pressing
– Expect to see more workouts that incorporate pressing, a movement function often used in CrossFit and in everyday life.
– Look forward to experiencing the many different ways you can push all month long.
– We will test CHAD1000X, Kelly, Diane, and a 3-rep-max front squat as CAP benchmarks.
Warm-up (No Measure)
1 set:
3:00 run, row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
3 snatches
– Build to workout load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– Focus on technique with an empty barbell in the fourth set using the movement that you will perform in workout one.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week two of the next 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
– Use a recent max or heavy single for the percentages.
– If the set calls for more than a single rep, complete that set in unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
251128 (Time)
For time:
2,000-meter row
50 burpee pull-ups
– Place the pull-up bar 6-inches above your reach when your arms are extended overhead.
Stimulus & Goals
– Row in under 10:00.
– Burpee pull-ups in under 9:00.
– Last 2K row 251015.
– Mental and physical challenge to get off the rower and push on the burpees.
Strategy
– Row at a manageable pace. You should be able to get off the rower and get right to work on your burpee pull-ups. Don’t over-extend yourself on the rower.
– Pay attention to your hand placement on the burpees. Place them directly under or slightly in front of the pull-up bar to ensure your feet are right under the bar as you get up out of the burpee.
Modifications
Row | Distance, 1,600-m run, 3,200/4,000-m C2 bike, 3,500/5,000-m Echo or Assault bike, 2,000-m ski
Burpee pull-up | Burpee jumping pull-ups, up-down + ring rows
Accessory – I (Checkmark)
3 sets for quality:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
– Use a dumbbell or kettlebell that allows you to perform all 10 windmill reps unbroken before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
Stretching (Checkmark)
1 set:
:30 standing pec stretch
:30 single-leg seated forward fold/leg
