CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 251215
45:00-65:00
Workout 2: Strength III
75:00-85:00
Workout 3: Core Conditioning
90:00-100:00
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)
3 sets:
1:00 bike, row, or ski
10 good mornings
10 alternating lunges
10 push-ups
1 set:
5 dumbbell shoulder presses
5 dip-stand (slow)
5 dip-stand (fast) (pull chin out of the way)
5 dumbbell push presses
Every 2:00 x 3 sets:
5 dumbbell push presses
100-meter run
– Build to workout weight.
– Use a light pair of dumbbells for the warm-up.
– Focus on fully extending your hips for all reps.
– Use the build-up EMOM to work up to the weight you will use in the workout.
251215 (Time)
3 rounds for time:
400-meter run
30 double-dumbbell push presses (25/35 lb)
Stimulus & Goals
* 9:00-12:00.
* Run efforts in 2:15 or less.
* Push presses in 1-3 sets.
* Couplet with minimal movement interference.
Strategy
* Push the pace on each run and shoot for bigger push press sets for as long as possible.
* Focus on using your legs as much as possible on the push presses.
Modifications
Run | Distance, machine 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row/ski
Push presses | Load, reps, single-arm dumbbell push presses, floor presses, bench presses
Strength III (Time)
For time:
800-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled, face the sled, and walk backward to accumulate 800 meters.
– The weight should allow for a smooth, steady pace across the entire distance.
– Plan to spend around 20 minutes on this workout.
Core Conditioning (AMRAP – Rounds and Reps)
AMRAP 8:
15 GHD sit-ups
:30 plank hold
Stimulus & Goals
– 4-6 rounds.
– GHD sit-ups in :40 or less.
– Unbroken plank holds on forearms.
Strategy
– Move at a steady pace and focus on movement quality over maximizing volume.
– Practice quickly changing directions at the bottom of the GHD sit-up.
– Keep the hips level with the shoulders during the plank holds.
Modifications
GHD sit-ups: GHD sit-up to parallel, weighted sit-ups, AbMat sit-ups
Plank hold: High-plank hold, hollow hold, dead bugs
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lifts
