CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Strength I
50:00-70:00
Workout 2: 241230
80:00-95:00
Workout 3: Stamina I
100:00-110:00
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)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 front squats
10 hang power cleans
10 hang squat cleans
Every 2:00 for 5 sets:
1 clean pull
1 hang power clean
1 hang squat clean
– Build in load.
– Use the first two sets to elevate your heart rate and increase range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Strength I (6 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knees.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between-cycles week of our Strength program. Use this week’s strength sessions to recover, realign, and prepare for the next cycle starting January 5.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank rather than going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
251230 (AMRAP – Rounds and Reps)
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Stimulus & Goals
– 2+ rounds per AMRAP.
– Unbroken hang power cleans and shoulder-to-overheads.
– Pull-ups in 1-2 sets.
– Enough rest to push each AMRAP, but not to fully recover.
– Start each AMRAP back at the hang power cleans.
Strategy
– Move smoothly at a steady pace through the burpees to keep you moving on the pull-ups.
– Try not to put the barbell down between the hang power cleans and shoulder-to-overhead reps.
Modifications
Hang power cleans | Load, dumbbell hang power cleans, kettlebell swings
Shoulder-to-overheads | Load, dumbbell push presses, seated shoulder presses
Burpees over the bar | Up-downs over the bar, up-downs
Pull-up | Reps, jumping pull-ups, ring rows
Accessory – I (Checkmark)
EMOM 12:
Min. 1 | 15 GHD sit-ups
Min. 2 | 15 GHD hip extensions
– If you have not been training consistently with the GHD, scale range of motion and/or reps if necessary.
– If you don’t have a GHD, perform weighted sit-ups (14/20 lb) and Superman arch-ups.
Stretching (Checkmark)
1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead
