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CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-70:00
Workout 2: 250218
80:00-100:00
Workout 3: March Push
105:00-115:00
Stretching
Focus
– Macro: Preparing for the Open
– A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that test your capacity to keep moving and pushing forward for one more rep. Remember, every second counts.
– We will also test Grace, a 2K row, and a 3-rep-max front squat.
Warm-up (No Measure)
1 set:
3:00 run, row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance 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.
– Focus on technique with an empty barbell in the fourth set, using the movement that you will perform in workout one.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Strength I
Snatch
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1)
– Welcome to week one of the second 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat) following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
250218 (Time)
For time:
100 AbMat sit-ups
50 overhead squats (105/155 lb)
Stimulus & Goals
– 6:00-10:00.
– Sit-ups in 5:00 or less.
– Overhead squats in sets of 10+; moderate loading.
– Advanced athletes should try to complete the squats in two sets.
Strategy
– Use your arms to keep your body moving through the sit-ups. If you feel yourself slowing down, focus on pushing yourself back to the bottom of the sit-up.
– Aim to perform one more squat than you want to. One more squat in each set could equal one less time you pick up the bar.
Modifications
AbMat sit-ups | Reps, feet-anchored sit-ups, plank hold
Overhead squats | Load, reps, overhead lunges
March Push (Checkmark)
5 sets:
:30 weighted march in-place (100/150 lb)
100-meter sled push (empty sled)
– Rest 2:00 between sets.
Stimulus & Goals
– Expect this effort to take about 20:00.
– Unbroken march with a sprint with the sled.
– Finish each set in around 1:30.
Strategy
– Bear hug a sandbag or d-bal at your chest. As you march, pick your knees up as high as you can. As soon as you finish the 30 seconds, grab the sled and sprint as fast as you can.
– In between your sets, try to keep your body moving and focus on your breathing to lower your heart rate.
Modifications
Sand bag or d-ball | Double kettlebell front rack march
Sled push | Plate push on turf, towel push on smooth concrete or laminate floor
Stretching (Checkmark)
2 sets:
:30 cobra stretch
:30 banded shoulder stretch/side
