freqs

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Tempo Deadlift
8.8.8.8.8.

S/S with 10 Box Step-ups to Press
*18 minute clock

B1. 2 Minute AMRAP
15 Devil Presses
AMRAP T2B

B2. 2 Minute AMRAP
25 Deadlifts @115/75
AMRAP Burpees Over Bar

*Rest 1 minute in between AMRAPS
*Repeat the above AMRAPS for 3 rounds each (18 minute clock)

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 3 Giant Sets, 60 sec rest b/t
(Exercises within giant sets are to be done back to
back immediately)

16 KB Front rack reverse lunges
150m farmers carry
32 abmat sit-ups

*12 minute clock

B. 21 Minute AMRAP
2.4.6.8.10…
Hanging Knee Raises / T2B
Air Squats
Single-Arm Push Press
Single-Legged DB Deadlift

*Every 3 minutes, entire class is to complete a 50m Sprint

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

CLOSED FOR EASTER
CLOSED FOR EASTER
CLOSED FOR EASTER
CLOSED FOR EASTER
CLOSED FOR EASTER
CLOSED FOR EASTER
CLOSED FOR EASTER
CLOSED FOR EASTER

Happy Easter! 🙂

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

“Double DT”
A. 6 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*In Teams of 2
*Partners should alternate SETS

AT THE 12:00 MARK

B. 6 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*In Teams of 2
*Partners should alternate FULL ROUNDS

Beg – choose own weight w/focus on technique
Int – 115/75
Adv – 155/105

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 5 RFT
30s Plank
9 Weighted Step-ups (each leg)
27 Slam Balls

*15 minute time cap

B. 5 RFT
24 KB Goblet Squats
12 KB American Swings
6 1/2 Burpees

*15 minute time cap

B. For Time
400m Run
30 Surrender Squats

*5 minute time cap

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Power Snatch
5.5.5.5.

*10 minute clock
*Superset with 3-5 Strict Pull-ups

B. 20 Minute AMRAP
9 Power Snatches
6 C2B Pull-ups
3 Lateral Barbell Burpees

*In Teams of 2
*Partners alternate full rounds

Beg – HPS – Choose own weight w/focus on technique
Int – 75/55 | Pull-ups
Adv – 115/80 | C2B

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 20 Minute AMRAP
50 DUs/100 SUs
15 Heavy KB Deadlifts
10 Burpee Flying Lunges
400m Run

B. 9 Minute EMOM
1st – 30s Single-Arm DB OH Walking Lunges
2nd – 30s Alt. Arm DB Squat Cleans
3rd – 30s Plank

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
– 6 Strict Dips + 2 Sec Pause @ Bottom
– 6 Strict Toes-to-Bar / HLR
– 6 Box Pistol Squats (total)

B. For Time
1.2.3.4.5.6.7.8.9.10.
Push-ups
T2B
Pistol Squats (ea. leg)

*15 Minute Time Cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

For max reps at each station:
Tabata DB Goblet Squats
Tabata Weighted ABMAT Sit-ups
Tabata Row (increase intensity each round)
Tabata DB Power Clean and Jerks
Tabata Assault Bike (increase intensity each round)
Tabata American Kettlebell Swings

*Each Tabata = 4 minutes (20 seconds on : 10 seconds off)
*1 minute rest in between stations
*Groups of 3 per station

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Squat Clean
10-9-8-7-6-5-4-3-2-1

*Beg – Focus on staying light / technique
*Adv – Aim to increase weight with each set
*24 minute clock

B. 6 Minute AMRAP
1 Thruster to 1 Burpee over Bar
2 Thrusters to 2 Burpees over Bar
3 Thrusters to 3 Burpees over Bar
etc…

*In Teams of 2
*P1 performs full # of repetitions, then P2
*Score highest completed round + reps

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 25 Minute Partner AMRAP:
30/20 Cal. Ski
50 Push-ups
30/20 Cal. Row
50 Kettlebell Swings
30/20 Cal. Bike
50 TRX Pull Ups
400m KB Farmers Carry

*Partners split reps / calories as they see fit

B. In 5 Minutes Or Less…
20 Burpees Over Partner
30 Synchronized Air Squats
40 Synchronized Jumping Jacks
50 Synchronized Reverse Lunges

*Score time per team

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

“Make It To The Top!”
20 Minute AMRAP:
2 Rope Climbs
24 Alternating DB Snatches
24/20 Calorie Row

*In Teams of 2
*Teams split reps / calories

Beg – 25/15 | Sit-2-Stands / Beg. Rope
Int – 35/25 | Rope Climb (15′)
Adv – 55/35 | Legless

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 5 RFT:
25 WBS
20 DB Bent Over Rows
15 Burpee Box Step-ups

*25 min time cap
*Starting at minute 0 and every 3 min thereafter, everyone must hold a 30s plank before returning to exercise

B. 10 Minute EMOM
1st – 50m Sprint
2nd – Rest

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Pausing Front Squat + Split Jerk
5 Sets, resting as needed between:
1 Pausing Front Squat (5s in bottom)
1 Split Jerk

*Increase weight as technique remains
*15 minute clock

B. 15 Minute AMRAP
20 Dumbbell Lunges
30 Wall Ball Shots
40 Double-unders

*Score total reps

Beg – 25/15lb | 14/10lb | 60 S-U
Int – 35/25 | 16/12lb | 20 D-U
Adv – 55/35 | 20/14lb | 40 D-U

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 4 Minute AMRAP
5 Burpees
10 Medball Cleans

REST 90 SEC

B. 4 Minute AMRAP
50 SU / 25 DU
12 DB Snatch

*Repeat the above x 3

C. 4 Minute TABATA
– Hollow Snaps / Rocks
– Plank Push-ups

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

3 Minute AMRAP
Bike / Ski Calories

3 Minute AMRAP
Single-Arm DB OH Walking Lunges

3 Minute AMRAP
150m Run + AMRAP Ball Slams

*Rest 30 seconds between AMRAPS
*Repeat the above x 3

Finisher…
5 minute TABATA:
– ABMAT Sit-ups

Frequency Fitness Mount Pleasant – MetCon Workout of the Day