CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-75:00
Workout 2: 251216
85:00-100:00
Workout 3: Accessory – I
105:00-115:00
Stretching
Focus
Macro: Pulling
– Expect to see more workouts that incorporate pulling, a movement function often used in CrossFit and in everyday life.
– Look forward to incorporating all the different ways you can pull all month long.
– We will test a 1-rep-max deadlift and Linda as CAP benchmarks.
Warm-up (No Measure)
3 sets:
1:00 run, row, bike, or ski
10 alternating Samson stretch lunges
10 PVC pass-throughs
5 x 3-position PVC overhead squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
3 snatches
– Build to workout load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– For the 3-position overhead squats, hold for 1-2 seconds at a quarter squat, above parallel, and below parallel.
– In the fourth set, focus on technique with an empty barbell using the movement that you will perform in workout 1.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1)
– Welcome to week five of this 2025 Strength 1 lifting cycle. This is a deload week, and then we will test our 1-rep snatch next week.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, the reps are meant to be completed as unbroken, touch-and-go sets.
– Rest as needed between percentages and waves.
251216 (Time)
For time:
30 squat snatches (95/135 lb)
30 ring muscle-ups
Stimulus & Goals
– 8:00-14:00.
– High-skill chipper style couplet with some pressing interference.
– Squat snatches in less than 6:00.
– Muscle-ups in less than 8:00.
Strategy
– Slow is smooth, and smooth is fast. Pace from the start so you don’t burn out early.
– Only jump up onto the rings if you know you are going to be successful. Failed reps will be costly.
Modifications
Squat snatches: Load, hang or power options, dumbbell options
Muscle-ups: Reps, low ring transitions
Accessory – I (4 Rounds for weight)
4 sets for load:
100-meter dumbbell farmers carry
:30 L-sit hold
– Use two dumbbells for the farmers carry.
– Midline grunt work.
– Spend no more than 15 minutes completing this session.
– Rest as needed between sets.
– Build in load on the farmers carry. You should feel fatigued but able to maintain movement quality.
Modifications
Farmers carry: Dumbbell box step-ups
L-sit hold: Extend a single leg, tuck knees toward your chest
Stretching (Checkmark)
2 sets:
1:00 each side forearm stretch
1:00 each side foam roll lats
