CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250503
40:00-60:00
Workout 2: Strength II
70:00-85:00
Workout 3: Midline
90:00-100:00
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 jog
1 set:
:30 up-downs
5 inchworm + push-ups
5 kettlebell windmills/arm
:30 single-unders
1 set:
:30 up-downs
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
:30 double-unders
1 set:
:30 lateral burpees over the kettlebell
20 kettlebell swings
3 sets:
:20 single-unders
5-8 unbroken deadlifts (building)
– Rest 1:00 between sets.
– Begin with a 3-minute slow/moderate jog to start getting warm.
– Use the kettlebell movements to warm up the posterior chain for the deadlifts.
– Focus on establishing a nice flat back with the kettlebell and driving through your heels.
– In the last three sets, increase the loading on the barbell and find your workout weight.
250503 (Time)
3 rounds for time of:
50 double-unders
12 deadlifts (155/225 lb)
Right into…
800-meter run
Stimulus & Goals
– 6:00-10:00.
– Double-unders in :30-1:00.
– Deadlifts in :30-1:00 and 1-2 sets.
– Run in 3:00-5:00.
– Lower-body interference.
Strategy
– Expect to feel some lower body interference throughout this workout. Stay relaxed with the jump rope and break if you need to on the deadlifts. However, try to keep breaks short and push yourself to get back to your reps.
– Get out on the run ASAP. Use the few 100 meters to catch your breath and then begin to pick up the pace as you are able.
Modifications
Double-unders | Reps, :30 of attempts, single-unders
Deadlifts | Load, sumo deadlifts, dumbbell deadlifts
Run | Distance, machine substitutions
Running substitutions | 1,600/2,000-m C2 bike, 1,750/2,500-m Echo or Assault bike, 800/1,000-m row or ski
Shoulder Press (Strength II
Shoulder press
2-2-2-2-2+)
– Welcome to week four of the next 2025 Strength 2 lifting cycle where we focus on the shoulder press.
– Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
– Rest as needed between sets.
Midline (Checkmark)
AMRAP 15:
20 alternating single-leg toes-to-bars
:30 single-arm plank, right
10 GHD back extensions
:30 single-arm plank, left
Stimulus & Goals
– 3+ rounds.
– Breaking no more than once on the plank holds.
– Quality back extensions.
Strategy
– Watch the [Back Extension](<https://youtu.be/ivDB23Kcv-A>) demo before starting if unfamiliar with this movement.
– Press down and lean back on the pull-up bar during the toes-to-bars.
– Widen your feet on the planks to minimize your body rotation. Try to square your shoulders to the ground.
– Focus on flexing and extending one vertebra at a time on your back extensions.
Modifications
Alternating single-leg toes-to-bar | Alternating single-leg knee-to-chest
Back extensions | Hip extensions, good mornings
Stretching (Checkmark)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
