CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250402
45:00-65:00
Workout 2: Strength III
75:00-85:00
Workout 3: Accessory – I
90:00-100:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
1 set:
20 mountain climbers
10 inchworm + push-ups
20 jumping jacks
10 alternating elbow-to-insteps
20 tuck jumps
1 set:
200-meter jog (easy)
10 good mornings
10 alternating box step-overs (unloaded)
1 set:
200-meter jog (moderate)
10 deadlifts
10 double-dumbbell box step-overs (light)
1 set:
200-meter run (moderate pace)
10 clean deadlift and shrugs
10 muscle cleans
10 hang power cleans
10 power cleans
10 double-dumbbell box step-overs (workout weight)
3-4 sets:
1-2 deadlift
1-2 power cleans
– Build in load.
– In today’s progressive warm-up, increase the pace of each run and the weight of the dumbbells to your workout weight.
– Stick with an empty barbell until the last 3-4 sets where you’ll build up to your workout weight.
250402 (Time)
For time:
22-16-10
Deadlifts (135/205 lb)
Dumbbell box step-ups (20 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans (135/205 lb)
Dumbbell box step-overs (20 in) (35/50 lb)
Stimulus & Goals
– 8:00-12:00.
– Each couplet in 4:00-6:00.
– Light-to-moderate deadlift load.
– Moderate-to-heavy power clean load.
– Use two dumbbells for the step-ups.
– Advanced athletes scale up to 155/225 lb.
Strategy
– Pace yourself on the dumbbell box step-overs. These will significantly tax the barbell movements. Rest as needed and aim to get your hands right to the barbell as soon as you are done with your last step-up.
– Perform fast singles on the power cleans.
Modifications
Deadlifts | Load, reps
Dumbbell box step-ups | Box height, load, reps
Power cleans | Load, hang power cleans, dumbbell power cleans
Dumbbell box step-overs | Box height, load, reps
Strength III (Time)
10 sets:
Sled push (50/90 lb) (75 ft)
Sled pull (50/90 lb) (75 ft)
– Rest 1:00 between sets.
– Welcome to the in-between-cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next cycle that will start on April 8.
– The suggested weight is added to the sled. Add a rope or a ring + strap to pull the sled, and keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled, but you should not have to stop moving.
Accessory – I (Checkmark)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
– Midline strengthening and development.
– Focus on extending the knees to initiate the sit-up.
– Perform side planks from the elbow. Bend the knees to scale as needed.
– If you are unfamiliar with the GHD, scale range of motion or perform V-ups.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
