CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 251031
45:00-60:00
Workout 2: Stamina I
70:00-90:00
Workout 3: Accessory – I
95:00-105:00
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)
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 snatches
10 snatches
3-5 sets:
5 snatches
– Build in 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.
251031 (Time)
For time with a partner:
90 snatches (95/135 lb)
Stimulus & Goals
– 7:00-12:00.
– Maintain 7+ reps/1:00.
– Light-to-moderate loading.
– Retest from 241021.
Strategy
– Consider performing a few touch-and-go sets before moving to fast singles.
– In the warm-up, practice guiding the barbell down to the ground and switching with your partner more efficiently.
Modifications
Snatch | Load, reps, hang power snatch, power clean
Stamina I (Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
Stimulus & Goals
– Score is total distance.
– 5000/7000+ meters.
– Ride at a slow-to-moderate pace.
– Increase your pace significantly during the :15 sprints.
Strategy
– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Again, remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
– Sub run or ski as needed.
Accessory – I (5 Rounds for weight)
Every 4:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry (100 ft) (100/150 lb)
– Choose a load for the hip extensions that allows you to perform each set unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front rack carry.
– Rest with any remaining time in the 4-minute interval.
Stretching (Checkmark)
1 set:
1:00 banded shoulder stretch/arm
