CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 251110
40:00-60:00
Workout 2: Strength III
70:00-85:00
Workout 3: Accessory – I
90:00-100:00
Stretching
Focus
– Macro: Pressing
– Expect to see more workouts that incorporate pressing, a movement function often used in CrossFit and in everyday life.
– Look forward to experiencing the many different ways you can push all month long.
– We will test CHAD1000X, Kelly, Diane, and a 3-rep-max front squat as CAP benchmarks.
Warm-up (No Measure)
2 sets:
10 reps or :30 of each movement:
Samson stretch lunges
PVC overhead squat (weight in heels)
Strict sit-ups (minimal arm movement)
Good mornings (neutral spine)
Strict pull-ups (full range of motion)
Strict ring dips (full range of motion)
1 set:
2 x :30 row | Maintain an upright torso.
2 x :30 row | Hold the end of the stroke for :01.
2 x :30 row | Return the arms before the knees bend.
2 x :30 | Speed up the cadence, but still extend the arms before the knees bend.
2 sets:
5 burpees
15 pulls on the rower
1:00 rest
– Use the first two sets to increase range of motion.
– Use the rowing sets to dial in your technique and pace for the workout.
– In the final two sets, hold a 1:45-2:30/500-meter pace.
251110 (Time)
For time:
30 burpees
600-meter row
30 burpees
Stimulus & Goals
– 5:00-10:00.
– Advanced athletes push for sub-5:00.
– Fast-paced effort.
Strategy
– Push the pace from the start of this workout; empty the tank vs. gaming the workout.
Modifications
Burpees | Reps, up-downs
Row | Distance, substitutions
Row substitutions: | 600-m run, 1,200/1,500-m C2 bike, 1,500/2,000-m Echo bike.
Strength III (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.
Accessory – I (Checkmark)
4 sets:
15 weighted GHD hip extensions
:30 weighted GHD hip extension hold
– Rest 2:00 between sets.
– Use a medicine ball or bumper plate to add the desired load to the GHD hip extensions. Start with a lighter load and build up to your heaviest set.
– You should be able to perform at least a 10-second hip extension hold with the load you choose.
– Those unaccustomed to this equipment can perform the movements unweighted and reduce range of motion as needed.
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
