CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250813
50:00-60:00
Workout 2: 250814
70:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
– Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.
Warm-up (No Measure)
3 sets:
1:00 bike, row, ski, or run
10 alternating Spiderman stretches
10 leg swings/leg (across body)
10 good mornings
10 air squats
1 set:
10 back squats
5 back squats
5 back squats
5 back squats
– Build in load to workout weight.
– Take the weight off a rack.
– Use the first three sets to elevate your heart rate and limber up before getting a barbell in hand.
– Focus on hitting positions and being in the right spot at the right time with the empty barbell.
– Add 10-45 pounds to each side with each set as you work to your working back squat load.
– If you need to perform an extra set or two before starting the main lift, then go for it.
Back Squat (5-5-5-5-5)
Stimulus & Goals
– All sets at 70%+ or 1-rep max.
– Perform straight sets across OR add load, but no more than 10 pounds at a time.
– Rest about 3:00 between sets.
– Retest from 240709.
Strategy
– Perform this effort with straight sets.
– Focus on being fast out of the bottom of each squat. If you feel slow, reduce the loading.
Modifications
Back squat | Load, squats to a box
250814 (Time)
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Stimulus & Goals
– Sub-10:00.
– Fast-paced, moderate-skill workout.
– Double-unders in 2 sets or less.
– Toes-to-bars in 2 sets or less.
– Compare to 250109.
Strategy
– The combination of double-unders and toes-to-bars is going to be grippy. Try to relax your grip and arms on the double-unders. Expect your grip to get taxed as the workout goes on.
– Manage your toes-to-bar reps and break before you think you need to.
Modifications
Double-unders | Reps, high-jump single-unders, single-unders, toe-taps to a plate
Toes-to-bars | Reps, knees-to-armpits, kipping knee raises, lying leg raises, sit-ups
Accessory – I (Time)
For time:
800-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled, face the sled, and walk backward to accumulate 800 meters.
– The weight should allow for a smooth, steady pace across the entire distance.
– Plan to spend around 20 minutes on this workout.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
