CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 251018
40:00-55:00
Workout 2: 251019 solo
65:00-85:00
Workout 3: CHAD1000X Training Week 6
90:00-100:00
Stretching
Focus
– Macro: Mindset
– Expect to see workouts that challenge you to stay focused on the task in front of you.
– We will test a 2K row and a 1:00 max-calorie bike as CAP benchmarks.
Warm-up (No Measure)
1 set:
5:00 row, bike, or ski
1 set:
:30 couch stretch/leg
:30 jump rope
:30 pigeon pose/leg
:30 jump rope
:30 mountain climbers
:30 jump rope
:30 plank hold
:30 jump rope
:30 walking lunges
:30 AbMat sit-ups
– Use the first 5 minutes to get yourself slightly out of breath and sweating.
– Use the rest of the warm-up to move through full range of motion and prepare your full body for the workout.
– During the jump rope intervals, use this as an opportunity to practice and warm up for the workout.
– Rest as needed between movements.
251018 (Time)
50-40-30-20-10 reps for time:
Walking lunges
AbMat sit-ups
Stimulus & Goals
– 7:00-10:00.
– Inspired by the benchmark, Annie.
– 1-3 sets of each movement in the rounds of 50 and 40.
– 1-2 sets in the rounds of 30 and 20.
– Unbroken in the round of 10.
Strategy
– There is no reason to stop in this effort. Manage your pace as you need to, but aim to keep moving.
– Expect your thighs and hip flexors to be fatigued throughout the workout. Enough to slow you down, but not enough to make you stop.
Modifications
Walking lunges | Reps, range of motion, hand assist
AbMat sit-ups | Reps, dead bugs, planks
251019 solo (8 Rounds for time)
Every 2:00 for 8 sets:
10 feet-elevated ring rows
10 ring dips
10 box jumps (20/24 in)
Stimulus & Goals
– Aim to complete a single round in 1:30 or less.
– Each movement in 1-2 sets.
– For the ring rows, elevate the feet on a box that is even with the bottom of the rings
Strategy
– Move quickly through each round with minimal rest between movements. Each round should be a sprint.
Modifications
Feet-elevated ring rows | Reps, position of the feet
Ring dips | Reps, jumping ring dips, foot assisted ring dips
Box jumps | Reps, box height, step-ups
CHAD1000X Training Week 6 (Time)
1 set for time:
1,600-meter ruck/jog (35/45-lb rucksack)
– 15:00-20:00
– Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
– Beginner: no rucksack.
– Intermediate: 20/30-lb rucksack.
– Rx’d: 35/45-lb rucksack.
Stretching (Checkmark)
2 sets:
:30 cobra stretch
:30 foam roll thighs
