CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 251101
50:00-70:00
Workout 2: 251102
80:00-100:00
Workout 3: Strength II
105:00-115:00
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)
1 set:
1:30 row (easy)
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
1:00 row (moderate)
:30 plank hold
10 single-leg toe touches/leg
20 alternating reverse lunges
1 set:
:30 row (fast)
:20 side plank hold, right
:20 side plank hold, right
20 air squats
1 set:
:30 row (fast)
10 AbMat sit-ups
10 front squats
3-5 sets:
5 front squats
– Build to workout load.
– Use the first set to increase your range of motion and elevate your heart rate.
– Use the next 3 sets to increase your rowing pace and continue to warm-up and move through full range of motion.
– Round out the warm-up with a few sets, building up to your front squat weight.
251101 (AMRAP – Rounds and Reps)
AMRAP 20:
400/500-meter row
30 AbMat sit-ups
10 front squats (125/185 lb)
Stimulus & Goals
– 3-6+ rounds.
– Row in 2:15 or faster.
– Sit-ups in 1:30 or faster.
– Moderate-to-heavy loading; squats in 1-2 sets.
Strategy
– Push the pace on the row efforts and sit-ups.
– Maintain unbroken squats for as many rounds as possible.
Modifications
Row | Distance, 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400-m run
AbMat sit-ups | Reps, foot-anchored sit-ups, plank hold
Front squats | Load, dumbbell front squats, goblet squats, air squats
251102 (5 Rounds for reps)
On a 2:00 clock:
20 alternating dumbbell hang clean-to-overheads (35/50 lb)
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
16 alternating dumbbell hang clean-to-overheads (35/50 lb)
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
12 alternating dumbbell hang clean-to-overheads (35/50 lb)
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
8 alternating dumbbell hang clean-to-overheads (35/50 lb)
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
4 alternating dumbbell hang clean-to-overheads (35/50 lb)
5 shuttle runs
Max bar muscle-ups
– 1 shuttle run is 25 ft down and back.
Stimulus & Goals
– Push the pace for as much time as possible on bar muscle-ups.
– As dumbbell hang clean to overhead reps go down, bar muscle-up reps should go up.
– 1-to-1 work-to-rest ratio.-
– Lght-to-moderate dumbbells for hang clean to overhead reps in 2 sets or less.
– Advanced athletes should push to go unbroken on every set.
– At least :30 for bar muscle-ups in their first interval.
Strategy
– Go for unbroken sets with the dumbbell down and move through the shuttle runs as quickly as possible.
– Because you have the rest after each set, hang on for as many bar muscle-ups as possible. Just pay attention to your grip and rest for a brief moment if needed.
Modifications
Dumbbell hang clean-to-overheads | Load, dumbbell hang cleans, dumbbell or kettlebell swings
Shuttle runs | Reps, 8/10 calories on any machine
Bar muscle-ups | Jumping bar muscle-ups, banded bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, low-ring muscle-up transitions
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.
Stretching (Checkmark)
2 sets:
:30 cobra stretch
:30 foam roll quads
