CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250322
55:00-75:00
Workout 2: Strength II
85:00-100:00
Workout 3: Stamina I
105:00-110:00
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
:30 alternating single-leg toe touches
:30 inchworms
:30 air squats
1 set:
:30 pike push-ups from the floor
:30 up-downs
:30 kettlebell deadlifts
:30 walking lunges
1 set:
:30 burpees
:30 single-dumbbell swings/arm to eye level
:30 goblet squats
2 sets:
8 walking lunges
6 kettlebell swings
4 kettlebell goblet squats
2 single-dumbbell devils presses
– Rest 1:00 between sets.
– Use the first few sets to elevate your heart rate and move your body through full range of motion.
– In the last two sets, practice the loading and movements you are going to perform in the workout.
250322 (Time)
5 rounds for time with a partner:
40 walking lunges
30 kettlebell swings (35/53 lb)
20 kettlebell goblet squats (35/53 lb)
10 single-dumbbell devils presses (35/50 lb)
– Split work as desired.
Stimulus & Goals
– 15:00-23:00.
– Lunges in :40-1:20.
– Kettlebell swings in 1:00-1:30.
– Goblet squats in :30-1:00.
– Devils presses in :45-1:30.
Strategy
– If you don’t have a partner, cut the reps in half and perform the workout as an individual.
– Challenge yourself to move from the kettlebell swings into the goblet squats without putting the kettlebell down for as many rounds as possible.
Modifications
Walking lunges | Reps, low box step-ups
Kettlebell swings | Load, range of motion
Kettlebell goblet squats | Load, squat to a target, air squat
Single-dumbbell devils presses | Load, burpees with no devils press
Back Squat (Strength II
Back squat
10-8-8-6-6
)
– Welcome to week five of the second 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep back squat.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
Stamina I (Distance)
On a 15:00 clock:
Bike, row, or ski for distance
– Every minute perform a :15 sprint.
– Score is total distance; scores will be different per which machine you use.
– Start at a slow-to-moderate pace, and increase your pace as much as possible during the 15-second sprints.
– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you need to after each sprint to be able to repeat that sprint pace.
– Use any bike available or substitute run or ski as needed.
