Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
MURPH PREP WORKOUT #2
A. 15 Minute AEMOM
1st – 45 second wall sit
2nd – 45 second dead hang
3rd – 45 second handstand hold
*15 seconds to rotate to next station
B. 4 Rounds for Time
400m Run
21 Air Squats
12 HSPU
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
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. 15 minute EMOM
1st – 10 Back Squats
2nd – Rest
3rd – Rest
*Complete sets of increasing weight
B. Interval Training (3 minutes on : 3 minutes off)
3 T2B
6 Burpees
9 WBS
*AMRAP the above for 5 Rounds
*Score rounds and reps for each round
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
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
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. 5 Rounds For Time:
10 Snatches
30-second chin-over-bar hold
10 Snatches
60 second plank
*Snatches are to be performed from the floor and should be received in the bottom of the squat
*35 minute time cap
M – 95/75lb
W – 75/55lb
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. For Time
Cash in… 100 Slam Balls
Complete 3 Rounds...
30 Front Squats
20 Burpees over bar
200m Run
Cash out… 100 Slam Balls
F – 75/65
P – 105/85
S – 135/105
*Teams of 2
*Run together & alternate reps as you see fit
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. 5 Minute AMRAP
1k Row
AMRAP Air Squats
B. 5 Minute AMRAP
15 Double Unders
12 Burpees
9 Pull-ups
C. 5 Minute AMRAP
1k Row
AMRAP Wall Balls
D. 5 Minute AMRAP
15 Double Unders
12 Burpees
9 Pull-ups
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. Strict Press
5.3.2.2.1.1.1.
S/S 1 minute Squat Hold
*20 minute clock
B. KB Farmers Carry
4 x 200m
S/S 1 minute Plank *any variation
*Increase weight with each attempt (or find max weight)
*10 jump squat penalty every time you have to set down the weights
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
