Compete CAP – Sat, Apr 5

CrossFit Templum – Compete CAP

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Workout Order Notes (No Measure)

0:00-15:00

Warm-up

20:00-45:00

Workout 1: 250405

55:00-75:00

Workout 2: Strength II

85:00-100:00

Workout 3: Skill I

105:00-115:00

Stretching
Focus

– Macro: Endurance and stamina

– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.

– We will also test Kelly, Andi, and Fight Gone Bad.

Warm-up (No Measure)

1 set:

200-meter run

10 Samson lunges

:30 PVC overhead squats (pause in the bottom)

5 inchworms

:30 ring support hold

:30 ring rows

1 set:

200-meter run

10 alternating Spiderman stretches

:30 strict ring dips

:30 strict pull-ups

:30 handstand hold (stomach to wall)

5 dumbbell deadlits/arm

1 set:

200-meter run

10 hamstring scoops/leg

:30 strict ring dips

:30 strict chest-to-bar pull-ups

1-2 wall walks

5 dumbbell snatches/arm
– Start slower and gradually pick up the pace as you get warm.

– Prep movement patterns, move through full range of motion, and get sweaty and warm.

– After finishing the warm-up, practice a few muscle-ups before starting the workout.

250405 (AMRAP – Rounds and Reps)

AMRAP 25:

1,000-meter run

10 ring muscle-ups

10 wall-walks

20 dumbbell snatches, right (35/50 lb)

20 dumbbell snatches, left
Stimulus & Goals

– 2+ rounds.

– Complete the muscle-ups in 2-5 sets.

– Wall walks in 3:00 or less.

– Dumbbell snatches in 1-2 sets per arm.

Strategy

– Pace yourself on the run. This workout comes down to the muscle-ups and the wall walks. Your pace on the run should allow you to perform larger sets of the movements to follow.

– Aim to go unbroken on the dumbbell snatches.

Modifications

Run | Distance, substitutions

Ring muscle-up | Reps, jumping muscle-ups, low-ring transitions, false grip ring rows

Wall walks | Reps, range of motion, inchworm + push-up

Dumbbell snatches | Load, reps, dumbbell hang snatches

Run substitutions | 2,000/2,500-m C2 bike, 2,250/3,000-m air bike, 1,000/1,250-m row or ski

Back Rack Lunge (Strength II
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.)

– Welcome to the in-between-cycles week of our Strength program. This week’s goal is to recover, realign, and prepare for the next cycle that will start on April 7.

– Build to a heavy set of 4 back-rack reverse lunges on each leg.

– Aim to start with around 50% of your 1-rep-max back squat.

– Avoid going so heavy that the back knee impacts the ground.

Skill I (Checkmark)

4 sets:

Handstand walk (100 ft)

1:00 plank hold

– Rest 2:00 between sets.
– Set up a 100-ft course and walk as far as possible without breaking.

– Perform the plank on your hands or your forearms.

– If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

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