CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-50:00
Workout 1: 251017
60:00-80:00
Workout 2: Strength II
90:00-110:00
Workout 3: Strength III
115:00-125:00
Stretching
Focus
– Macro: Mindset
– Expect to see workouts that challenge you to stay focused on the task in front of you.
– We will test a 2K row and a 1:00 max-calorie bike as CAP benchmarks.
Warm-up (No Measure)
2 sets:
2:00 jog
10 push-ups to 1 downward dog
10 alternating dumbbell shoulder presses
1 set:
200-meter run
10 good mornings
10 inchworm + push-ups
1 set:
200-meter run
10 deadlifts
2 wall walks
5 sets:
1-2 deadlifts
– Build in load.
– Use the first part of today’s warm-up to get a good sweat going and to elevate your heart rate.
– Use the second part of the warm-up to build up to your working weight for workout 1. If needed, perform another couple of deadlifts before starting workout 1.
251017 (AMRAP – Rounds and Reps)
AMRAP 30:
3 wall walks
200-meter run
1 deadlift
– Deadlift load is 80-90% of 1-rep max.
Stimulus & Goals
– 10-15 rounds.
– Heavy lifting with a high heart rate.
– Each round in 2:00-3:00.
– :45-1:00 for the wall walks.
– 1:00-1:30 for the run.
– :15-:30 for the deadlift.
Strategy
– This workout is a grind. Manage your pace and don’t come out too hot unless you are sure you can maintain it for the duration of the effort.
– To manage your pacing, consider pausing at the bottom of each wall walk for at least a few seconds. Enough time to take a deep breath and then keep moving.
Modifications
Wall walks | Reps, steps, inchworms
Run | Distance, 400/500-m C2 bike, 500/700-m Echo bike, 200/250-m row/ski
Deadlift | Load, range of motion
Shoulder Press (4-4-4-4-4+)
– Welcome to week two of the next 2025 Strength 2 lifting cycle where we will focus on the shoulder press.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Rest as needed between sets.
Strength III (4 Rounds for weight)
4 sets:
100-meter sled drag (50/90 lb)
12 strict pull-ups
– Plan for around 15 minutes for this workout.
– 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 100 meters.
– For the pull-ups, choose an option that allows you to complete 12 reps in 2:00 or less.
– Advanced athletes can consider adding weight to the strict pull-ups.
Stretching (Checkmark)
1 set:
:30 scorpion stretch/side
1:00 child’s pose stretch
