CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250428
40:00-50:00
Workout 2: Accessory – I
60:00-80:00
Workout 3: Stamina I
85:00-95:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
1 set:
2:00 bike, row, ski, or jog
10 alternating Spiderman stretches
3 hang snatch pulls
3 hang muscle snatches
3 overhead squats
1 set:
10 inchworm + a push-ups
3 low-hang snatch pulls
3 low-hang muscle snatches
3 overhead squats
1 set:
10 up-downs
3 snatch pulls
3 muscle snatches
3 overhead squats
3-5 sets:
5 lateral burpees over the bar
1 snatch pull
1 hang snatch
1 low-hang snatch
1 snatch
– Build to workout weight.
– Perform the first 3 sets with an empty barbell, focusing on positioning and smooth reps.
– Add weight to the bar during the last three sets, building to your workout load. The limiting factor here will most likely be the hang snatch.
250428 (Time)
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (125/185 lb)
Stimulus & Goals
– 5:00-10:00.
– Consistent burpee pacing to avoid overly fatiguing the legs and shoulders before the snatches.
– Moderate-to-heavy snatches performed as singles.
– Practice a higher-skill movement at a challenging load while working through moderate interference.
Strategy
– Manage your pace on the burpees so you can get right to the bar and begin your reps after each set.
– Perform quick singles on the snatches with breaks under 15 seconds.
Modifications
Lateral burpees over the bar | Reps, burpees in place, up-downs
Squat snatches | Load, power snatches, hang snatches, dumbbell options
Power Snatch (Accessory – I
EMOM 10:
3 touch-and-go power snatches)
– Use this session to work on barbell cycling. The previous workout was likely performed in mostly singles, but this barbell should be much lighter. Focus on moving quickly through your reps and completing the set of 3 in 10 seconds or less.
– Only increase load if the repetitions sound and mechanics stay consistent.
Stamina I (Time)
For time:
200-meter run
400-meter sled drag (25/45 lb)
200-meter run
400-meter sled push
200-meter run
– Plan to complete this workout in 20 minutes or less.
– Attach a rope or a ring strap to the sled; then, as you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire distance. You may have to stop 2-3 times, but go unbroken if you can!
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm
