CrossFit Templum – CrossFit
Warm Up
3min AMRAP:
Partner 1:
– 10 PVC pass through
– 10 PVC Alt Elbow Punch
– 5 PVC front squat
– 5 PVC press
Partner 2: squat hold (empty barbell/KB)
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Specific Warm Up
In teams of 2:
2min AMRAP
Partner 1: 100m run
Partner 2: max jump squats
2min AMRAP:
Partner 1: 15sec Hang Hold + 5 Kip Swing
Partner 2: max KB deadlift
2min AMRAP:
Partner 1: 100m run
Partner 2: max thrusters (empty)
2min AMRAP:
Partner 1: 10 box step ups + 5 jumps
Partner 2: max med ball push press
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Workout
“Super F.R.E.A.K.”
FR= Fran
E = Eva
A = Angie
K = Kelly
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The Girls
” FR an”
21 -15-9
Thrusters (95/65)
Pull Ups
” E va”
5 Rounds For Time
800m Run
30 KB Swings (70/53)
30 Pull Ups
” A ngie”
50 -40-30-20-10
Double Unders
Sit Ups
” K elly”
5 Rounds For Time
30 Box Jumps (24/20)
30 Wall Balls (20/14)
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Our workout is inspired by the 1st round of each of the above girl workouts.
“Super F.R.E.A.K.” (AMRAP – Rounds and Reps)
In teams of 2 complete the following
30min AMRAP of:
21 Thrusters (115/85 | 95/65 | 75/45)
21 Pull Ups (Jumping Pull Ups)
800m Run
30 KB Swings (70/53 | 70/53 | 53/36)
30 Pull Ups
50 Double Unders (100 singles)
50 Sit Ups (V-Ups | Situps | Situps)
400m Run
30 Box Jumps (24/20 | 24/20 | 20/16)
30 Wall Balls (30/20 | 20/14 | 14/10)
RX+ | RX | Scaled
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The fine print
* one partner working at a time
* each 400m run = 1 rep (rep granted for starting the run before the clock)
* break reps however between partners, except minimum run is 400m (1 lap only)
* scale options: weights -> run -> reps
* 1 round = 265 reps
=21+21+2+30+30+50+50+1+30+30
