freqs

freqs

Wednesday 4/25

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 

A. 10 minute EMOM
1st – 10 Barbell Curls
2nd – 10 DB Single Legged Deadlifts (total)

B. 10 minute EMOM
1st – 10 Barbell (overhand) Inverted Rows
2nd – 10 DB Z-Press

C. 10 minute EMOM
1st – 10 Barbell (underhand) Bent Over Rows
2nd – 10 DB Jump Squats

*Stick to 1 challenging weight throughout EMOMs

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Monday 4/23

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

MURPH PREP WORKOUT #1

A. 10 Minute EMOM (Pull-Ups)
– (F) 5-10 Strict (banded)
– (P) 5-10 Kipping
– (S) 5-10 Chest to Bar

*Work on fixing minor faults in your current highest progression and / or advance to a higher progression

B1. 8 minute AMRAP
P1 – 2 minute row
P2 – AMRAP Air Squats

B2. 8 minute AMRAP
P1 – 2 minute row
P2 – AMRAP Push-ups

B3. 8 minute AMRAP
P1 – 2 minute row
P2 – AMRAP Pull-ups

*In Teams of 2
*Partners switch between the 2 minute bouts for 8 minutes
*Score air squats, push-ups, and pull-ups (total between both partners)
*It is the duty of the team to transition as quickly as possible on and off the rowers

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Sunday 4/22

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 A. Deadlift
10.10.8.8.6.6.

Superset with… Dip Skill & Practice
(F) – Banded Dips x 50 controlled repetitions
(P) – Strict Bar Dips x 50 controlled repetitions
(S) – Kipping Ring Dips x 50 controlled repetitions

*20 minute Clock
*Increase weight as technique remains
*Accumulate 50 reps (dips) in between sets of deadlift

B. For Time
600m Run
30 Deadlifts
15 Dips
400m Run
24 Deadlifts
12 Dips
200m Run
18 Deadlifts
9 Dips

F – 85/65
P – 105/85
S – 125/105
*20 minute time cap

 

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Tuesday 4/17

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Handstand Walks Skill and Practice
– Handstand Shoulder Taps (begin with box)
– Handstand Around the Worlds
– Wall walks (nose touching wall)
S/S each progression attempt with 20 hanging knee raises

*If shoulder taps are too challenging, begin by just lifting one hand slightly off the floor and then the next
*Make sure weight (center of gravity) is shifting each time palm comes off the floor

B. 5 Rounds of…
1 minute ABMAT Sit-ups
1 minute Push-up Plank Shoulder Taps
1 minute Box Jumps
*Rest 1 minute

*Score total reps each round

 

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