Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. 9 Minute AMRAP
18 American Kettlebell Swings
18 Double-unders
18 ABMAT Sit-ups
REST 2 MINUTES
B. 9 Minute AMRAP
9 Wall Ball Shots @20lb/14lb
9 Dumbbell Split Cleans
9 Burpees
F – 25/15
P – 35/25
S – 45/35
C. 5 Rounds For Completion
50m KB Farmers Carry
10 Romanian Deadlift
15 Hollow Rocks
*20 minute time cap
*50m = 1/2 parking lot
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A1. Power Clean
3.3.3.3.
*Attempt sets with increasing weight
A2. Squat Clean
3.3.3.3.
*Attempt sets with increasing weight
*20 minute clock
*After you finish 4 sets of the power clean, continue on to 4 sets of full cleans
B. 15 Minute Partner AMRAP
60 Calorie Row
50 Toes-to-bar
40 Push-ups
30 Cleans
F – 75/55
P – 95/65
S – 135/95
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. Barbell Complex
6 Deadlifts
6 High-Pulls
6 Front Squats
6 Push-Jerks
6 Back Squats
*Complete the above complex for 3-5 rounds
*1 Round = all 30 reps unbroken
*15 Minute Clock
B. 12 Minute AMRAP
2.4.6.8.10…
Shoulder to Overhead
Pistol Squats
Burpees
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. 5 Rounds For Time
12 Push-Presses
20 Med Ball Squat Cleans
12 T2B
Then…
800m Med Ball Run as a team
*In Teams of 2
*3 Burpee EMOM until completion
*Teams are safe from burpees on 800m Run
F – 95/65
P – 105/75
S – 135/95
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. Pull-up Skill / Strength EMOM (10 Minutes)
1st- Banded x 5 reps
2nd- Negatives x 5 reps
3rd- Strict x 5 reps
4th- Kipping x 5 reps
5th- Athlete Choice x 5 reps
*Every other minute, superset each progression w/ 5 box jumps
B. 10 Minute EMOM
1st – 6 Back Squat
2nd – REST
*Perform sets @ 80% of 1RM
C. 10 Minute AMRAP
10 DB Overhead Squats (R)
10 DB Overhead Squats (L)
10 Box Jumps
10 Pull-ups
*Score rounds and reps
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. Bradford Press
5 x 10 reps
*Superset with a 30 second weighted plank
*10 minute clock
B. Deadlift
5 x 10 reps
*Superset with 5 KB bottoms up press (per arm)
*10 minute clock
C. “Fibonacci”
5 – 8 – 13
Handstand Push-ups
Double KB Deadlifts
Then…
30 OH Forward Lunges w/2 kettlebells
*May use different KB weights for OH than Deadlift
F – 35/25lb & Pike Push-ups
P – 55/35lb & Elevated Pike Push-ups
S – 70/55lb & HSPU
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. Hang Power Snatch
6-6-4-4-2-2
*15 Minute Clock
B. 8 Minute Clock
10-12 Tempo Ring Rows
30 Second Hollow Hold
*Complete as many sets as possible within time cap
*Complete ring rows with a 3-5 second descend on each rep
C. For Time
12 – 9 – 6
Hang Power Snatches
Muscle-ups
F – 75/55 & Kipping or Banded Pull-ups
P – 95/75 & C2B Pull-ups
S – 115/85 & Muscle-ups
*If larger class, go in 2 heats
*8 minute time cap
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. Thruster
8.6.4.2.1
*Complete sets with increasing weight from the rack
*15 minute clock
B. With a 22 minute rolling clock…
6 Minute AMRAP
1,000m Row
Max reps Front Squats
2 MINUTES REST
6 Minute AMRAP
1,000m Row
Max Reps Push Press
2 MINUTES REST
6 Minute AMRAP
1,000m Row
Max Reps Thrusters
M – 95
W – 65
*In Teams of 2
*Record total reps across all three intervals
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. 10 Minute EMOM
1st – 8 Sumo Deadlifts
2nd – 8 DB High-Pulls
*Work up to a weight to stick with for all 8 reps of Sumo Deadlift
*Pick a pair of DB to work with for all sets of DB High-Pulls
B. Metabolic Conditioning
6 MINUTE AMRAP
15 Sumo Deadlift High-Pulls @95/65lbs
30 Double-unders
6 MINUTE AMRAP
15 American Kettlebell Swings @55/35lbs
30 ABMAT Sit-ups
6 MINUTE AMRAP
15 Calorie Bike, Ski, or Row
30 Wall Ball Shots @20/14lbs
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. 10 Minute EMOM
1st – 1 Power Snatch + 5 OHS
2nd – 10 Hanging Knee Raises
*May increase weight as technique remains
B. Interval Training (2 Minutes on: 2 Minutes off)
5 Snatches
10 T2B
*Repeat for 5 rounds
*Score total rounds & reps for each interval
M – 95/75
W – 65/55
