freqs

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Barbell Complex
1 Deadlift
1 Hang Power Clean (pos. 1)
1 Hang Power Clean (pos. 2)

*12 minute clock
*Add weight as technique remains

B. 20 Minute AMRAP
400m Run
15 Hang Power Cleans
12 Burpees
9 C2B Pull-ups

*Score rounds and reps
*Burpee step-overs are allowed

Beginner – 65/45
Intermediate – 75/55
Advanced – 95/65

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

“Hop Don’t Stop” – 2 Rounds For Time
200 Single-unders
100/80 Calorie Row
50 Double KB Deadlifts

200 Single-unders
75/50 Calorie Row
40 KB Goblet Squats

200 Single-unders
50/40 Calorie Row
30 American KBS

*In teams of 2
*30 Minute time cap
*Athletes split reps / calories as they see fit

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Bench Press
4.4.4.4.4.

*Superset with 10 Single-Arm KB OH Reverse Lunges
*Increase weight as technique remains
*15-20 minute clock

B. 4 Rounds For Time
2 Turkish Get-ups (R)
2 Turkish Get-ups (L)
40 ABMAT Sit-ups
20 Double KB Swings
40 Air Squats

*Every round, add 1 rep to Turkish Get-ups
*20 minute time cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 24 Minute AMRAP
10 DB Box Step-overs
10 DB Sumo Deadlift High-Pulls
10 Pike Push-ups
10 Weighted Russian Twists (ea.)

*In teams of 2 (split reps)
*Every round, increase reps by 2

B. “Dumbbell Fran”
21-15-9
DB Thrusters
Low TRX Rows / Pull-ups

*6 minute time cap
*Score time and weight used

FREQUENCY FITNESS MOUNT PLEASANT – CROSSFIT WORKOUT OF THE DAY

**COMMUNITY WOD**

“Fun Dip” – 25 minute AMRAP
100 DB Single-Arm Squat Cleans
100 Calorie row
100 Dips
100 Wall Ball Shots
AMRAP Burpees over DB

*In Teams of 2
*Score total burpees over DB
*Dips may be bar or bench

Beginner – choose your own weight w/focus on technique
Intermediate – 35/25lb DB
Advanced – 55/35lb DB

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

Open Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

*24 minute time cap

Weight:
Rx: 115/80lb | 50/35lb DB
Scaled: 45lb/35lb | 35/20lb DB | 100 Single-unders

Gym:
Rx: As written
Scaled: Chin-over-bar pull-ups

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. In 5 minutes or less…
21-15-9
Assault Bike Calories
Kettlebell Swings

B. In 5 minutes or less…
21-15-9
Burpee Flying Lunges
Air Squats

C. In 5 minutes or less…
21-15-9
Weighted ABMAT Sit-ups
Double DB Snatches

D. In 5 minutes or less…
800m Med Ball Run

E. 10 Minute ABS
*coach’s surprise*

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 6 Push Press
2nd – 20 Hollow Rocks
3rd – 20 Arch Rocks

B. 12 Minute AMRAP
2 Push Press
2 Toes-to-bar
4 Push Press
4 Toes-to-bar
etc…

Beginner – choose your own weight with focus on proper technique
Intermediate – 95/65
Advanced – 115/75

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. EMOM For 30 minutes (5 rounds)
1st Minute
16/12 Calorie Row

2nd Minute
20 Wall Balls

3rd Minute
16 Double KB Reverse lunges

4th Minute
30 DU/60 SU + 3 push-ups every time you break

5th Minute
8 Burpee Box Jump Over

6th Minute
REST

*It is the athlete’s responsibility to move from one station to the next as soon as they are done with their exercise

B. 5 Minutes M.E. Rig Hang hold
*every time you drop – must drop right into a squat hold until deciding to go back up

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Rope Climb Technique & Practice
– Sit-to-stand
– Jump & Hard Clamp
– Clamp + 2 Ascents (pulls)
– Full Rope Climb
– Legless Rope Climb

B. “Take it outside” – For Time
70/50 Cal Row
800m Run
50 Power Cleans
800m Run
10 Rope Climbs

*In Teams of 2
*30 minute time cap

Beginner – 75/55
Intermediate – 115/75
Advanced – 155/105

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

7 Minute AMRAP
7 Cal Bike or Ski
7 Push-ups
7 Slam balls

7 Minute AMRAP
7 Burpee plate hops
7 OH plate forward lunges (ea. leg)
7 Plate russian twists (ea. side)

7 Minute AMRAP
7 Jump squats
7 DB deadlifts
7 Reverse crunches

*Rest 1 minute in between AMRAPS

5 Minute AMRAP
150m Run
Row (meters)

*In Teams of 2 (just for 5 min AMRAP)
*P1 rows, P2 goes on a 150m run / switch everytime partner returns

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
– 6 Power Snatches
– 6 Heavy DB Front Squats
– Rest & add weight

B. 15 Minute EMOM
– 1 Power Snatch + 6 OHS
– 10 DB Sumo Deadlifts
– Rest & add weight

*Focus on quality and control on the step-ups
*Beginners start from the hang position

C. 3 Minute AMRAP
M.E. Air Squats

*Score total # of air squats
*Athletes not able to reach full depth use a med-ball as target

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 10 Minute AMRAP
30 DB snatches (alt. arm)
20 Hanging Knee Raises / T2B
10 DB Man Makers

REST 2 minutes

B. 10 Minute AMRAP
30 Hollow Rocks
20 Single-Arm KB Swings
30 Arch Rocks
20 Air Squats

REST 2 Minutes

C. 10 Minute AMRAP
Run 800m
100 Russian Twists
AMRAP Plank Hold

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Tempo Deadlift (3-0-1-0)
6.6.6.6.6.

*Superset with 6-10 eccentric push-ups
*15 minute clock

B. Open workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders

*22 minute time cap

Beginner – 55/35 | 50 S-U’s
Intermediate – 75/55 | 15 D-U’s + 15 S-U’s
Advanced – 95/65 | D-U’s

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 6 Minute AMRAP
2.4.6.8.10…
KB Squat Cleans
Push-ups
ABMAT Sit-ups

Then in 2 minutes or less…
50 American Kettlebell Swings

B. 6 Minute AMRAP
2.4.6.8.10…
Box Jumps
Box Dips
Double-unders (single-unders x2)

Then in 2 minutes or less…
50 Tuck Jumps

*Repeat all of the above once

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
– 6 Strict Leg Raises / T2B (adv)
– 6 Heavy DB Snatches

*Beginners use a lighter weight and focus on form / technique

B1. 2 rounds of:
24 Weighted forward lunges (using DB)
16 Toes-to-bar
8 Double dumbbell snatches

REST 2 minutes

B2. 2 rounds of:
24 Wall ball shots
16 Bar muscle-ups
8 Dumbbell power cleans

*8 minute time cap for each

Beginner – hanging knee raises / low TRX rows
Intermediate – K2E / strict C2B pull-ups
Advanced – toes to bar / bar muscle-ups

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. “Jacob’s Ladder” – For Time
Buy in… 20 Burpee Flying Lunges

100 TRX Pull-ups
80 ABMAT sit-ups (ea.)
60 TRX single-legged squats
40 Calorie row
20 DB Push-Press
Repeat back up the ladder…

Cash out… 20 Burpee Flying Lunges

*In Teams of 2
*Score time or reps completed
*30 minute time cap