freqs

freqs

Thursday 12/13

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

20 Minute AMRAP
20 Strict Pull-ups
100 Wall Ball Shots
20 Strict Pull-ups
120 Deadlifts
20 Strict Pull-ups
100 Wall Ball Shots
AMRAP Pull-ups

*In Teams of 2
*Last set of pull-ups may be kipping for efficiency purposes
*Score time + total # of pull-ups (at the end)

F – 95/65 – Box or Banded Pull-ups
P – 115/75 – Chin-over-bar Pull-ups
S – 165/115 – Weighted C2B Pull-ups

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Wednesday 12/12

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 6 Minute EMOM
– Sots Press x 5
– 30 seconds single-unders

B. 6 Minute EMOM
– Back Squat x 5
– 30 seconds double-unders

*The goal is to warm up for OHS, not to go for heaviest load possible

C. Overhead Squat
5.4.3.2.1.1.

*20 Minute Clock
*In between sets, attempt 1 max DU set
*Score heaviest weight used / max double-unders

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Tuesday 12/11

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Time
30-20-10
Dumbbell Snatches (ea. arm)
Toes-to-bar

*12 Minute Time Cap

F – 25/15 – Hanging Knee Raises
P – 35/25 – Kipping L Swings
S – 45/35 – Toes-to-bar
S+ 55

B1. From minutes 0-6
P1 – Max Effort Rig Hang Hold
P2 – Max Effort Row (for meters)
*Switch each time P1 breaks

B2. From minutes 6-12
P1 – Max Effort Wall Sit
P2 – Max Effort Row (for meters)
*Switch each time P1 breaks

*In Teams of 2
*Score max # of meters

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Monday 12/10

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A1. 4 Minute EMOM
– Strict Press x 5
– 30 second weighted Plank

A2. 4 Minute EMOM
– Push Press x 4
– 30 second weighted Hollow Hold

A3. 4 Minute EMOM
– Push Jerk x 3
– 30 second weighted Squat Hold

*Add weight with each round as technique remains
*Bar starts from the rack

B. 4 Rounds For Max Reps
1 Minute Squat Clean
1 Minute Push Jerk
1 Minute (Squat) Clean & Jerk
1 Minute REST

*In Teams of 2
*Athletes should alternate reps every 30 seconds
*Score total # of reps per round

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Saturday 12/8

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

30 Minute Partner AMRAP
Part A
12 Thrusters
12 Box Jumps @24/20″
12 Sumo Deadlift High-Pulls

Part B
400m DB Farmers Carry 35/25lb

*P1 works on Pt. A for as long as it takes P2 to complete Pt. B
*After one partner has come back from farmers carry, they switch. Repeat this cycle
for 30 minutes scoring total # of rounds and reps per team for Pt. A

F – 65/45
P – 75/55
S – 95/65

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Friday 12/7

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 16 Minute EMOM
1st – 10 (Hollow Body) Banded Lat Pull-downs
2nd – 10 Arch Snaps (Superman)
3rd – 5 C2B Pull-ups (banded if necessary)
4th – 5 Eccentric Weighted Dips

*Form is paramount in this EMOM. Begin with a lower progression and then scale up if need be.

B. 15 Minute AMRAP
5 Push-ups
5 Double-unders
1 Muscle-up
10 Push-ups
10 Double-unders
2 Muscle-ups
15 Push-ups
15 Double-unders
3 Muscle-ups
etc…

F – Box or Banded Pull-ups
P – Strict C2B Pull-ups
S – Muscle-ups

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