Announcements
CrossFit Open Register Now! games.crossfit.com
CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-80:00
Workout 2: 250227
85:00-95:00
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:
3:00 run, row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
3 snatches
– Build to workout load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– Focus on technique with an empty barbell in the fourth set, using the movement that you will perform in workout one.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Strength I
Snatch
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week two of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
250227 (Time)
3 rounds for time:
800/1,000-meter row
100 double-unders
Stimulus & Goals
– 15:00-20:00.
– Row efforts in 4:30 or less.
– Double-unders in 2:00 or less.
Strategy
– Hit today’s effort based on your involvement in the Open. If you are performing the workout on Friday, today should be more of a move day vs. an all-out effort. If you are not signed up for the Open, then get after it today.
– Focus on your breathing and staying smooth through the double-unders.
Modifications
Row | Distance, substitutions
Double-under | Reps, single-unders, substitutions
Row substitutions | 800-m run; 1,600/2,000-m C2 bike; 800/1,000-m ski; 1,750/2,500-m air bike
Double-under substitutions | 16/20-cal C2 bike or ski; 10/15-cal air bike; 300-m run
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
