CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-75:00
Workout 2: 250519
85:00-100:00
Workout 3: Skill I
105:00-115:00
Stretching
Focus
– Macro: Murph Prep
– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).
– We will also test Cindy as a CAP benchmark.
Warm-up (No Measure)
1 set:
3:00 run, row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
3 snatches
– Build to workout load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– Focus on technique with an empty barbell in the fourth set using the movement that you will perform in workout one.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Strength I
Snatch
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1)
– Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat), following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
– Use a recent max or heavy single for the percentages.
– If a set calls for more than a single rep, it is meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
250519 (AMRAP – Rounds and Reps)
AMRAP 15:
100-meter single-dumbbell suitcase carry (35/50 lb)
20-calorie bike
30 alternating dumbbell hang snatches
Stimulus & Goals
– 3+ rounds.
– Suitcase carries in :90 or less.
– Bike in 2:00 or less.
– Dumbbell snatches in :45 or less and no more than 3 sets.
Strategy
– Push the pace on the suitcase carry, but also plan to use this as a place to catch your breath if needed.
– Stay consistent on the bike.
– Try to stay unbroken throughout the dumbbell snatches for as many sets as possible.
Modifications
Single-dumbbell suitcase carry | Load
Bike | Row, ski
Dumbbell hang snatches | Load, reps
Skill I (Checkmark)
3 sets:
10 skin-the-cats (on rings)
:30 plank hold (on hands)
10 strict pull-ups
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the Skin the Cat Progression if you are unfamiliar with the movement.
– Scale the strict pull-ups by reducing the reps, using a band for assistance, or performing ring rows.
Stretching (Checkmark)
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
