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CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: Grace
40:00-55:00
Workout 2: 250219
65:00-85:00
Workout 3: Strength III
90:00-100:00
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:
5:00 slow run, bike, row, or ski
3 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
1 set:
10 deadlifts (empty barbell)
10 clean pulls
10 muscle cleans
10 front squats
10 push jerks
3 sets:
5 clean and jerks
– Use the first three sets to elevate your heart rate and limber up.
– Use the fourth set to practice moving through the clean and jerk. Don’t rush here; focus on hitting your positions.
– Increase loading on the final 3 sets and find your workout weight.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Stimulus & Goals
– Classic CrossFit benchmark Grace.
– 2:00-7:00.
– Advanced athletes should push to finish sub-3:00.
– 3-5 unbroken reps at a time.
– Retest from 230905.
Strategy
– Come out of the gate with a big but manageable set; go for something that leaves a few reps in the tank.
– Consider a set of 10, a short break, and then a set of 5. From here you may choose to perform fast singles for the remainder of the workout.
– Remember to get your hands back on the bar. One more rep is one rep closer to the finish.
Modifications
Clean and jerks | Load, hang clean and jerks, hang clean and push presses, dumbbell clean and jerks
250219 (Time)
For time:
400-meter run
30 box jump-overs (20/24 in)
400-meter run
30 toes-to-bars
400-meter run
30 double-dumbbell thrusters (20/35 lb)
Stimulus & Goals
– 11:00-16:00.
– Run efforts in 2:00 or less.
– Spend no more than 3:00 each on the box jump-overs, toes-to-bars, and dumbbell thrusters.
Strategy
– Push the pace on each run.
– Go for a big first set on both the toes-to-bars and the dumbbell thrusters. This is a chipper, don’t game it. Finish the reps as quickly as possible.
Modifications
Run | Distance, substitutions
Box jump-overs | Reps, box height, box step-overs, box step-ups
Toes-to-bars | Reps, range of motion, V-ups, tuck-ups
Double-dumbbell thrusters | Load, reps, dumbbell push presseses, dumbbell front squats
Strength III (5 Rounds for weight)
5 sets:
5 bench presses
10 deficit push-ups
– Increase loading across as many sets as possible.
– Perform push-ups to the deepest deficit that allows you to maintain unbroken reps.
– Rest 2:00-3:00 between sets.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
Modifications
Bench press | Load, dumbbell bench or floor press
Stretching (Checkmark)
2 sets:
:30 Spiderman stretch/side
:30 foam roll calf/side
