Compete CAP – Mon, Mar 31

CrossFit Templum – Compete CAP

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Workout Order Notes (No Measure)

0:00-15:00

Warm-up

20:00-35:00

Workout 1: 250331

45:00-70:00

Workout 2: Strength I

80:00-95:00

Workout 3: Accessory – 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:

2:00 bike, row, or ski

20 air squats

10 broad jumps

10 good mornings

1 set:

1:00 bike, row, or ski

15 med-ball front squats (14/20 lb)

20 mountain climbers

10 inchworms + 1 push-up

1 set:

:30 bike, row, or ski

15 med-ball push presses to target (14/20 lb)

10 box step-up overs

10 up-downs

1 set:

:30 bike, row, or ski

10 wall-ball shots

10 box jump-overs

10 burpees
– Take your time during the first round and get your body used to moving, especially during the air squats.

– Increase the pace on the machine throughout the warm-up.

250331 (AMRAP – Reps)

AMRAP 12:

2 wall-ball shots (9/10 ft) (14/20 lb)

2 box jump-overs (20/24 in)

2 burpees

– After every round add 2 reps to each movement.
Stimulus & Goals

– 168 reps or more; complete the round of 16+.

– Light or bodyweight movements that allow for large, fast sets.

– Box jumps should feel easy and fast.

Strategy

– Maintain unbroken sets for as many rounds as possible.

– Consider utilizing a step-up on the burpees as a way to manage your pace and breathing.

Modifications

Wall-ball shots | Load, dumbbell thrusters, med-ball squats, med-ball push presses

Box jump overs | Height, box step-up overs

Burpees | Up-downs

Strength I (6 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knees.

2 drop sets:

1 complex at 95%

1 complex at 90%
– Welcome to the in-between-cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next cycle that will start on April 7.

– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3:00 between sets.

Accessory – I (Checkmark)

3 sets:

:20 ring plank hold (right arm)

:20 ring plank hold (left arm)

:20 L-sit hold

10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position, but walk your feet forward, making your body more upright as opposed to horizontal.

– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.

– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.

Stretching (Checkmark)

Accumulate:

30 reach, roll, and lifts

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I started CrossFit in 2012 and like many others got addicted to the methodology, to the community and to the physical and mental changes I have seen on myself. I complete my L1 CrossFit Trainer certificate in 2015 and the L2 In 2019. Most of all I love following athletes from when they show up on their first class not yet realizing their potential and then helping achieve greatness.

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I started my CrossFit journey in 2017 at Crossfit Templum, and have gained many  friendships, business partners and relationships for life. Let’s not forget to mention that I have also gained muscles!

With dedication and hard work I lost about 50lbs. I am surrounded by great coaches and people that push hard for themselves and for others. In 2019, I made the decision to become a coach and lead like they do.

ONE DAY OR DAY ONE , YOU DECIDE.

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A lifelong technologist, I discovered CrossFit when I realized I needed to step away from the computer and get in shape.  Little did I know the impact it would have on my life, both physically and mentally.  Now I love sharing in the journey with others, whether it’s coaching or throwing down in a WOD together.

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I have been in the fitness industry for 20+ years. I have a passion for helping others be the best they can be physically, mentally, and spiritually. One thing I can guarantee is that this place is like no other. I often tell my coaches that people don’t care how much you know until they know how much you care. CrossFit Templum embodies that day in and day out. We want you to be the best you you can be. When you get with the right people, in the right place, at the right time, miracles can and will happen. What are you waiting for? Come join the Templum Family. You won’t regret it.

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