CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Nancy
50:00-75:00
Workout 2: Strength I
85:00-95:00
Workout 3: Skill I
100:00-110:00
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)
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set:
10 unweighted good mornings
20 overhead walking lunges (empty barbell)
:30 up-downs
2 set:
200-meter run
10 overhead squats
– Build to workout load.
– Use the first three sets to increase your range of motion and elevate your heart rate.
– Use the final two sets to dial in your running pace and loading for the overhead squats.
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Stimulus & Goals
– 10:00-18:00; 12:00-16:00 for most athletes.
– Light overhead squat loading for sets of 5+ and no missed reps.
– Fast but consistent pace on the runs.
– Classic CrossFit + CAP Benchmark; retest from 241001.
Strategy
– Try to go unbroken on the overhead squats and push the pace to go a little faster than you want to on each run.
– Try to consistently squat snatch the first rep, but note that a missed rep can be costly in terms of time.
Modifications
Run | Distance, substitutions
Overhead squat | Load, reps, front squats, overhead lunges
Snatch (Strength I
Snatch
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week three of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
Skill I (AMRAP – Reps)
EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | :30 ring support hold
– Scale toes-to-bar range of motion or substitute V-ups as needed.
– Reduce ring support hold duration as needed to complete each effort in 2 sets or less. Consider lowering the rings to allow you to touch the ground for added support.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
