CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 241231
50:00-70:00
Workout 2: Strength II
75:00-85:00
Stretching
Focus
Macro: Pulling
– Expect to see more workouts that incorporate pulling, a movement function often used in CrossFit and in everyday life.
– Look forward to incorporating all the different ways you can pull all month long.
– We will test a 1-rep-max deadlift and Linda as CAP benchmarks.
Warm-up (No Measure)
1 set:
:30 bike
10 air squats
10 alternating lunges
10 sit-ups
10 snatch grip deadlifts
1 set:
:30 bike
10 snatch grip push presses
10 box step-overs
10 hanging knee raises
10 snatch pulls
1 set:
:30 bike
10 muscle snatches
10 overhead squats
10 box jump-overs
10 knee-to-chests
1 set:
:30 bike
10 power snatches
10 overhead squats
10 box jump-overs
10 knee-to-elbows
2 sets:
4 power snatches
4 overhead squats
– Rest 1:00 between sets.
– Work on your technique for workout 1. Each round gets progressively closer to the full movement.
– Build up to workout pace on the bike and get a little out of breath.
– Use an empty barbell until the final two sets as you build up to the workout load.
251231 (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
25 box jump-overs (20/24 in)
25 power snatches (65/95 lb)
25 overhead squats (65/95 lb)
25 knees-to-elbows
25-calorie bike
Stimulus & Goals
– 3+ rounds.
– Smaller, faster sets split with a partner; one person works while the other rests.
– Light loads; athletes use both muscle and power snatches.
Strategy
– Keep reps speedy and springy. If you begin to slow down, switch with your partner.
– Have a plan and communicate with your throughout the workout. Don’t be afraid to adjust your plan mid-workout.
Modifications
Box jump-overs | Height, box step-overs, alternating lunges
Power snatches | Load, hang power snatches, dumbbell snatches
Overhead squats | Load, overhead lunges, front squats
Knees-to-elbows | Knees-to-chests, hanging knee raises, V-ups
Bike | Calories, Echo bike, C2 bike, row, ski
Strength II (5 Rounds for weight)
5 sets for load:
10 close-grip bench presses
– Welcome to the in-between-cycles week of our Strength program. Use this week’s session to recover, realign, and prepare for the next cycle starting January 5.
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure not to push to failure and be smart about the load you choose.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll calves
1:00 foam roll glutes
