CrossFit Templum – Compete CAP
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-75:00
Workout 2: 250604
85:00-95:00
Workout 3: Accessory – I
100:00-110:00
Stretching
Focus
– Macro: Lifting Heavy
– Expect to see heavy loading and opportunities to lift heavier relative to your capacity.
– We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks.
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.
– In the fourth set, focus on technique with an empty barbell 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 three of the next 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.
– Use a recent max or heavy single to determine your percentages.
– If the set calls for more than a single rep, it should be completed with unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
250604 (Time)
4 rounds for time:
400/500-meter row
10 shoulder-to-overheads (125/185 lb)
Stimulus & Goals
– 10:00-15:00.
– Each row in 2:15 or faster.
– Shoulder-to-overhead in 2 sets or less.
– Moderate-to-heavy loading.
Strategy
– Manage your row pace so you can get off and get right to work on the shoulder-to-overhead.
– Push pressing is quicker, but push jerks will give you more stamina. When in doubt, perform push jerks today.
Modifications
Row | Distance, machine substitutions
Shoulder-to-overheads | Load, dumbbell shoulder-to-overheads
Row substitutions | 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400-m run
Accessory – I (Checkmark)
EMOM 10:
Even: :40 front-rack kettlebell hold (35/53 lb)
Odd: :40 hollow hold
– Use a pair of kettlebells for the front-rack hold. Find a load that will allow you to complete the hold without putting the kettlebells down.
– For the hollow hold, find a position that will allow you to stay up for 40 seconds.
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
