CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: Randy
35:00-50:00
Workout 2: 251130
60:00-80:00
Workout 3: Strength III
85:00-95:00
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:
2:00 row or ski
1 set:
10 alternating Spiderman stretches
5 wall-facing squats
10 PVC pass-throughs
5 wall-facing squats
10 PVC behind the neck snatch grip presses
5 wall-facing squats
10 PVC around-the-worlds
2 sets:
5 snatch deadlifts to mid-thigh
5 snatch pulls
5 muscle snatches
5 overhead squats
5 hang snatches
5 snatches
– Use an empty barbell or training bar.
2 sets:
7 snatches
– Build in load.
– Use the first two sets to increase range of motion and elevate the heart rate.
– The middle two sets aim to help you dial in your technique and bar path. Do not rush this portion of the warm-up. Try to move even closer to the wall than you did on Monday during the wall-facing squats, while maintaining mechanics. Fight for those positions.
– In the last two sets, start to increase the barbell load to find your working weight for the workout. This is also a time to practice barbell cycling and playing around with the muscle snatch vs. the power snatch. Both with come in handy during the workout.
Randy (Time)
For Time: 75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Stimulus & Goals
– 3:00-10:00.
– Quick sprint workout.
– Light loading; 10+ unbroken reps at a time.
– Retest 240608
– In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed on February 7, 2008, in the line of duty. Officer Simmons is survived by his wife and two children.
Strategy
– This lightweight, fast workout is similar to Isabel. Plan on cycling 10-15 snatch reps at a time and finishing in around 5 minutes.
– Choose a load that allows for at least 10 reps at a time with a big first set. Be sure to stop about 3-5 reps short of failure.
Modifications
Power snatches | Load, hang power snatches, power cleans, dumbbell snatches
251130 (Time)
For time:
75 double-unders
65/80-calorie bike
75 double-unders
60 sit-ups
75 double-unders
40 back squats (95/135 lb)
Stimulus & Goals
– 11:00-15:00.
– Double-unders in 1:00 or less.
– Bike in under 7:00.
– Sit-ups in under 3:00.
– Back squats in under 3:00.
– Light-to-moderate back squats, taken from the ground.
Strategy
– Push the pace from the start of this workout. Especially on the bike. Move a little faster than you want to.
– Aim to complete your back squats unbroken at the end of the workout.
Modifications
Double-under | Reps, 1:00 of attempts, single-unders, penguin taps
Bike | Calories, Calories, same calories on a row or ski
Sit-ups | Reps, feet anchored sit-ups, 2:00 plank hold
Back squats | Load, reps, goblet squats, air squats
Strength III (Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for around 20 minutes for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but go unbroken if you can!
Stretching (Checkmark)
Accumulate:
200-meter cool-down walk
1:00 foam roll lat/side
