CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250308
50:00-70:00
Workout 2: Strength II
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)
2 sets:
1:00 row, bike, ski, or jog
8 inchworm push-ups
12 alternating single-arm dumbbell deadlifts
16 air squats
2 sets:
5 burpees
10 alternating dumbbell snatches
50-meter double-dumbbell farmers carry
1:00 row, bike, ski, or jog
– Rest 1:00 between sets.
– Use the first 2 sets to get your hips and shoulders mobile. Take your time during each movement and focus on increasing your range of motion during each rep.
– Start the cardio movement at a light pace, and pick it up throughout the warm-up.
250308 (AMRAP – Rounds and Reps)
AMRAP 20:
30 burpees
20 alternating dumbbell snatches (35/50 lb)
100-meter double-dumbbell farmers carry (35/50 lb)
Stimulus & Goals
– 3-5 rounds for most athletes.
– Burpees in 1:45-3:00.
– Snatches in :40-1:00.
– Farmers carry 1:00-2:00.
Strategy
– Expect this effort to be a grind, especially because each round starts with lots of burpees. Focus on completing one rep at a time and avoid coming out too hot.
– Adjust your pace on this workout based on how you’re feeling after yesterday’s Open workout effort.
Modifications
Burpees | Reps, up-downs, burpees to an elevated surface
Alternating dumbbell snatches | Load, reps, dumbbell hang snatches, single-arm dumbbell shoulder-to-overheads
Double-dumbbell carry | Load, distance
Back Squat (Strength II
Back squat
3-3-3-3-3+)
– Welcome to week three of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
Accessory – I (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as far as possible without breaking.
– Challenge yourself to keep moving on the flutter kicks for the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
Stretching (Checkmark)
1 set:
:45 foam roll quadricep/leg
:45 foam roll glute-med/side
