CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 251201
40:00-70:00
Workout 2: Stamina I
80:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
– Macro: Pulling
– Expect to see more workouts that incorporate pulling, a movement function often used in CrossFit and in everyday life.
– Look forward to incorporating all the different ways you can pull all month long.
– We will test a 1-rep-max deadlift and Linda as CAP benchmarks.
Warm-up (No Measure)
4 sets:
:40 easy row
:20 hard row
1 set:
:30 scorpion stretches/side
:30 elbow-to-instep/leg
:30 hamstring stretch/leg
10 box step-ups
1 set:
5 good mornings
5 deadlifts
5 box jumps
– Use an empty barbell.
5 sets:
3 deadlifts
3 box jumps
– Build in load to your workout weight.
– Rest as needed between sets.
– Use the first 5 sets to elevate your heart rate and move through full range of motion.
– The next set should help you dial in your technique.
– In the final 5 sets, build in load to find your workout weight and box height.
251201 (AMRAP – Rounds and Reps)
AMRAP 7:
3 deadlifts (225/315 lb)
10 box jumps (24/30 in)
Stimulus & Goals
* 4-6 rounds.
* Challenging deadlift loading; unbroken reps.
* Box jumps in less than 1:00.
Strategy
* Stay smooth and consistent on the deadlifts. There is no need to rush here. Set your back before pulling off the ground.
* Remember to breathe on the box jumps.
Modifications
Deadlifts | Load, range of motion, sumo deadlifts, dumbbell variations
Box Jumps | Reps, box height, step-ups
Stamina I (Time)
8 sets:
300-meter run
100-meter recovery walk
* Aim to complete your run efforts at a workout pace. Don’t push at an all-out effort, but find a pace that is sustainable for all sets.
* Your rest time is your 100-meter recovery walk. Continue progressing forward back to the starting line, but take as much time as you need.
* Run modifications: 400-meter hard row, 100-meter recovery pace
Accessory – I (Checkmark)
3 sets:
20 double-dumbbell overhead walking lunges
3:00 rest
* Find a dumbbell load that allows you to go unbroken. You may increase load across the rounds, but maintain unbroken reps.
* Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.
Stretching (Checkmark)
2 sets:
:30 seated forward fold
:30 pigeon stretch each leg
