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: 251029
85:00-100:00
Workout 3: Accessory – I
105:00-115:00
Stretching
Focus
– Macro: Mindset
– Expect to see workouts that challenge you to stay focused on the task in front of you.
– We will test a 2K row and a 1:00 max-calorie bike as CAP benchmarks.
Warm-up (No Measure)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound (only for those who intend to rebound)
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Build in load.
– Use the first two sets to elevate your heart rate and increase your range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Clean and Jerk (Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1)
– Welcome to week four of this next 2025 Strength 1 lifting cycle. Next week will be a deload week, and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– 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.
251029 (Time)
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 ring dips
20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups
Stimulus & Goals
– 8:00-14:00.
– Inspired by the Hero workout, J.T.
– Plenty of movement function interference.
– Complete the ring dips and handstand push-ups each in no more than 6 sets.
Strategy
– Expect to experience a similar pressing fatigue from the compounding reps of the pressing movements. However, in today’s variation, the box jump overs and air squats will not only elevate the heart rate, but they will also fatigue the hip flexors and make kipping the handstand push-ups and rings a bit more challenging.
– Rest as needed and avoid pushing to failure.
Modifications
Box jump-overs | Height, box step-overs
Air squats | Reps, squat to a target
Hand-release push-ups | Reps, hand-release push-ups from the knees, hand-eleveted push-ups
Ring dips | Reps, jumping ring dips, foot-assisted ring dips, bench dips
Handstand push-ups | Reps, negatives, pike push-ups, dumbbell shoulder presses
Accessory – I (7 Rounds for weight)
7 sets for load:
Backward walking sled pull/drag (100 ft)
– Walk backward as you pull/drag the sled with a rope or a strap.
– Increase loading across each set as long as you can complete each set without breaking.
– Rest 90 seconds between sets.
Accumulate: (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
