Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. 12 Minute EMOM
– 1 Thruster
*Increase weight with each set as technique remains
*Score heaviest weight used
B. 15 Minute AMRAP
15 Push Press @ ~50% BW
12 Barbell Lunges
30/24 Calorie Row
*Score rounds and reps
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
“Barraza”
AMRAP in 18 minutes:
200m Run
9 Deadlifts
6 Burpee Bar Muscle-ups
F – 125/85 & Burpee Box Pull-ups
P – 165/110 & Burpee C2B Pull-ups
S – 275/185 & Burpee Bar Muscle-ups
*Please note that to go sport, one must be able to perform 10+ reps of the above weight unbroken
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. Hang Power Clean
3.3.3.3.3.3
*Record heaviest weight used w/ technique
*15-20 minute clock to work from the floor
*Complete sets of increasing weight
B. 4 Rounds For Time
200m Run
20 Hang Power Cleans
20 Hand Release Push-ups
M – 95
F – 65
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
20 Minute AMRAP
20 Strict Pull-ups
100 Wall Ball Shots
20 Strict Pull-ups
120 Deadlifts
20 Strict Pull-ups
100 Wall Ball Shots
AMRAP Pull-ups
*In Teams of 2
*Last set of pull-ups may be kipping for efficiency purposes
*Score time + total # of pull-ups (at the end)
F – 95/65 – Box or Banded Pull-ups
P – 115/75 – Chin-over-bar Pull-ups
S – 165/115 – Weighted C2B Pull-ups
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. 6 Minute EMOM
– Sots Press x 5
– 30 seconds single-unders
B. 6 Minute EMOM
– Back Squat x 5
– 30 seconds double-unders
*The goal is to warm up for OHS, not to go for heaviest load possible
C. Overhead Squat
5.4.3.2.1.1.
*20 Minute Clock
*In between sets, attempt 1 max DU set
*Score heaviest weight used / max double-unders
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. For Time
30-20-10
Dumbbell Snatches (ea. arm)
Toes-to-bar
*12 Minute Time Cap
F – 25/15 – Hanging Knee Raises
P – 35/25 – Kipping L Swings
S – 45/35 – Toes-to-bar
S+ 55
B1. From minutes 0-6
P1 – Max Effort Rig Hang Hold
P2 – Max Effort Row (for meters)
*Switch each time P1 breaks
B2. From minutes 6-12
P1 – Max Effort Wall Sit
P2 – Max Effort Row (for meters)
*Switch each time P1 breaks
*In Teams of 2
*Score max # of meters
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A1. 4 Minute EMOM
– Strict Press x 5
– 30 second weighted Plank
A2. 4 Minute EMOM
– Push Press x 4
– 30 second weighted Hollow Hold
A3. 4 Minute EMOM
– Push Jerk x 3
– 30 second weighted Squat Hold
*Add weight with each round as technique remains
*Bar starts from the rack
B. 4 Rounds For Max Reps
1 Minute Squat Clean
1 Minute Push Jerk
1 Minute (Squat) Clean & Jerk
1 Minute REST
*In Teams of 2
*Athletes should alternate reps every 30 seconds
*Score total # of reps per round
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
For Time
10-9-8-7-6-5-4-3-2-1
Power Snatches
Burpees Facing Bar
*Buy in each round with a 200m Sprint
*30 minute time cap
F – 65/45
P – 95/65
S – 115/75
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
30 Minute Partner AMRAP
Part A
12 Thrusters
12 Box Jumps @24/20″
12 Sumo Deadlift High-Pulls
Part B
400m DB Farmers Carry 35/25lb
*P1 works on Pt. A for as long as it takes P2 to complete Pt. B
*After one partner has come back from farmers carry, they switch. Repeat this cycle
for 30 minutes scoring total # of rounds and reps per team for Pt. A
F – 65/45
P – 75/55
S – 95/65
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. 16 Minute EMOM
1st – 10 (Hollow Body) Banded Lat Pull-downs
2nd – 10 Arch Snaps (Superman)
3rd – 5 C2B Pull-ups (banded if necessary)
4th – 5 Eccentric Weighted Dips
*Form is paramount in this EMOM. Begin with a lower progression and then scale up if need be.
B. 15 Minute AMRAP
5 Push-ups
5 Double-unders
1 Muscle-up
10 Push-ups
10 Double-unders
2 Muscle-ups
15 Push-ups
15 Double-unders
3 Muscle-ups
etc…
F – Box or Banded Pull-ups
P – Strict C2B Pull-ups
S – Muscle-ups
