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CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250225
50:00-70:00
Workout 2: Stamina I
80:00-90:00
Workout 3: Skill I
95:00-105:00
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:
100-meter jog
5 inchworm push-ups
10 banded pass-throughs
15 banded pull-aparts
1 set:
10 air squats
100-meter jog
10 kip swings
1 set:
10 up-downs
100-meter jog
10 kip swings (bigger)
1 set:
5-10 kipping pull-ups
10 push-ups from the knees
100-meter jog
1 set:
5-10 chest-to-bar pull-ups
10 hand-release push-ups
100-meter jog
– This progressive warm-up is intended to get you primed for the workout.
– The first section of the warm-up gets the joints greased and the body moving.
– Increase speed on each run and get an idea of your pace in the workout.
– When performing warm-up reps for the pull-ups, only perform as big a set as you would during the workout, avoid straining yourself.
250225 (Time)
3 rounds for time:
15 chest-to-bar pull-ups
25 hand-release push-ups
400-meter run
Stimulus & Goals
– 12:00-17:00.
– Run efforts in 2:00 or less.
– Chest-to-bar pull-ups and hand-release push-ups each in :90 or less.
– Each round in 5:00 or less.
Strategy
– Aim to go unbroken on the pull-ups; when you jump up on the bar for the first time, go for the biggest set possible.
– If you need to rest on the push-ups, lay flat on your stomach with your arms out your sides or go to your knees with your torso off the ground.
– Only push the pace on the run if you can jump right up on the pull-up bar.
Modifications
Chest-to-bar pull-ups | Reps, chin-over-bar pull-ups, ring rows
Hand-release push-ups | Reps, hand-release push-ups from the knees
Run | Distance, substitutions
Run substitutions | 400/500-m row or ski; 800/1,000-m C2 bike; 900/1,250-m air bike
Stamina I (Distance)
20 sets for distance:
:40 standing bike
:20 seated bike
– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
– Push for 6,000 meters or more.
Skill I (Checkmark)
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
– Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
– The back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
