CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Stamina I
50:00-70:00
Workout 2: Strength III
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)
2 sets:
2 shuttle runs
Soldier kicks
Alternating quad stretch
High knees
Butt kickers
Alternating walking lunges
Broad jumps
Skip for height
Skip for distance
– 25 ft out and back of each.
4 sets:
:20 bike
1:00 rest
– Use this running warm-up to generally increase range of motion of the body and elevate the heart rate.
– Increase your bike pace and practice hitting the intervals at a near all-out effort. Be sure to rest as needed post warm-up before hitting the workout.
Stamina I (Time)
For time:
240/300-calorie C2 bike
– 14:00-20:00.
– Building stamina and endurance with a monostructural movement.
– Move at a faster pace than you want to, shooting for somewhere around 75 RPMs.
– Once you slow down a little bit, try to hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body.
Modifications
C2 Bike | 190/240-cal Assault or Echo bike, 240/300-cal row, 240/300-cal ski
Strength III (Checkmark)
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
– This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly.
– Use a sandbag load that is challenging but allows you to complete the carry without breaking.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to around shoulder height
Accessory – I (Checkmark)
5 sets:
:40 strict handstand push-ups
:20 rest
:40 alternating dumbbell renegade rows
:20 rest
– Choose a scaling option that allows you to perform 5-10 reps within the 40-second interval.
– Choose a dumbbell load that allows you to perform renegade rows for most of the working interval.
Stretching (Checkmark)
2 sets:
:30 frog stretch
:30 couch stretch/leg
