CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250304
40:00-55:00
Workout 2: Stamina I
65:00-80:00
Workout 3: Strength III
85:00-95:00
Stretching
Focus
– Macro: Gas Pedal
– Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
– We will also test a 1:00 max-calorie bike, Fran, and Nancy.
Warm-up (No Measure)
2 set:
1:30 row (easy)
10 push-ups to 1 downward dog
10 alternating dumbbell shoulder presses
2 set:
:45 row (easy)
:45 row (moderate)
10 dumbbell deadlifts
10 inchworm + push-ups
1 set:
:30 row (easy)
1:00 row (hard)
10 deadlifts (workout weight)
2 wall walks
– Progress through the rowing and other movements at a steady pace. Rest as needed between sets.
– Use light dumbbells for the shoulder presses and deadlifts.
– Increase your rowing intensity and duration with each set.
250304 (Time)
For time:
21-18-15-12-9-6-3
Deadlifts (85/115 lb)
– Complete 2 wall walks after each set.
Stimulus & Goals
– 10:00 or less.
– Light deadlift load for unbroken sets every round.
– Each set of wall walks in :30 or less.
– Quick transitions back to the deadlifts.
Strategy
– This is a workout where it is very easy to forget to breathe because you are moving so quickly. Aim to exhale at the top of each deadlift and breathe in as you return the barbell to the ground.
Modifications
Deadlifts | Load, reps, range of motion
Wall walks | Reps, range of motion, plank hold shoulder taps, hand-elevated plank hold shoulder taps
Stamina I (Calories)
12 rounds for calories:
:30 bike
:30 rest
Stimulus & Goals
– 8-10+ calories per round.
– Built-in rest allows you to hit the :30 of work hard every round.
– Test your redline.
Strategy
– Expect some falloff in the final rounds, but try to keep pushing all the way through.
– Test your capacity and push that redline.
– Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.
Modifications
Bike | Row or ski for calories
Strength III (Weight)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
– Use the heaviest pair of kettlebells possible that allows for a challenging but manageable unbroken 1-minute hold.
– Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.
Stretching (Checkmark)
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
