CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: Fran
40:00-60:00
Workout 2: Accessory – I
70:00-85:00
Workout 3: Skill I
90:00-100:00
Stretching
Focus
– Macro: Gas Pedal
– Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
– We will also test a 1:00 max-calorie bike, Fran, and Nancy.
Warm-up (No Measure)
EMOM 8:
Min. 1 | bike, row, ski, or run
Min. 2 | 5 left-arm dumbbell windmills + 5 presses
Min. 3 | 5 right-arm dumbbell windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats
1 set:
30 jumping jacks
5 kip swings
5 kip swings + press down
5 pull-ups
5 front squats
5 push presses
5 thrusters
1 set:
1:00 bike, row, ski, or run (moderate to fast pace)
10 pull-ups
10 thrusters
– Use workout load and variations.
– Use a light dumbbell for the EMOM and flow through the movements. Keep moving for most of the 8 minutes at a comfortable pace.
– Move steadily through the pull-up and thruster progression with an empty barbell. Rest as needed between movements and focus on a tight swing with a big press down for the pull-up and on using the legs to create momentum for the thrusters.
– For the final set, push the conditioning at a faster pace, but avoid burning out. Finish the minute of conditioning and immediately knock out 10 pull-ups and 10 thrusters at your workout weight.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Stimulus & Goals
– 10:00 or less; potentially 3:00 or less for advanced athletes.
– Thrusters should feel moderate-to-light, completed in 1-3 sets per round.
– Advanced athletes should aim to complete the pull-ups unbroken or in large sets.
– Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout.
– CAP benchmark last tested in 241016; will retest in Sept. 2025.
Strategy
– If you completed Fran recently or struggle to get motivated for this effort, consider some slight modifications like performing chest-to-bar pull-ups and/or thrusters with dumbbells or an odd object like an axle bar or sandbag. These are all great ways to keep this workout interesting and stay motivated.
– If you are completing Fran as written, consider where you can make up time. Is it your setup (get things closer together)? Go unbroken on the thrusters or pull-ups or both? Is it staying tighter in your pull-up technique? Consider where you can improve and set a plan accordingly.
Modifications
Pull-ups | Reps, jumping pull-ups, ring rows
Thruster | Load, dumbbell thrusters, front squats, push presses
Accessory – I (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.
Skill I (10 Rounds for reps)
10 sets:
:30 max strict handstand push-ups
1:00 rest
– Gradually increase set sizes, and avoid working to failure.
– Hold back on your effort in the first set. Then, gradually increase the set size as opposed to working to failure on set one.
– The goal of this session is to build your gymnastic pressing endurance as well as your awareness of your ability with this movement.
Modifications
Strict handstand push-ups | Pike push-ups, dumbbell shoulder presses
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
