freqs

freqs

Monday 6/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st- Single Arm KB Front Rack Lunge x 5 (per leg)
2nd- Single Arm KB Overhead Press x 5 (per arm)

*May do walking or stationary lunges

B. 3 Rounds For Time
10 Front Squats
200m Run
10 BB Reverse Lunges
200m Run
10 BB Push Press
200m Run

*Barbell starts from the floor
*25 minute time cap

F – 75/55
P – 95/65
S – 115/85

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Sunday 6/17

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Completion
10.15.20.25.30.
5.10.15.20.25.

Double-unders / Weighted ABMAT sit-ups
Pull-ups

*May choose to focus on strict pull-ups for strength, or kipping / butterfly pull-ups for technique
*Rep scheme is the same for double-unders and sit-ups
*12 minute time cap

B. For Time
Row 2,000m
100 DB Snatches

F – 25/15
P – 35/25
S – 45/35

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Saturday 6/16

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 3 Deadlifts
2nd – 10 WBS
3rd – Rest

*Complete sets of increasing weight on deadlift
*Make sure to warm up with 1-2 sets of 10 before beginning heavier sets of 3

B. For Time
21-15-9
Thrusters
Burpees over Bar

*Begin each round with a 400m Run

F – 65/55
P – 75/55
S – 95/65

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Friday 6/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 2 Rounds For Time
20 Handstand push-ups
20 Toes-to-bar
20 Cal Row
20 DB Box step-overs
20 Right arm overhead lunge
20 Left arm overhead lunge

*Must have both DB in hand for overhead lunges
*May keep DB by the side or racked on the shoulders during step-overs
*Score time for round 1 and round 2!

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Thursday 6/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 7 Minute Clock
– Hang Power Snatch (sets of 5)
*Practice hook grip & moving between position 1 and position 2

B. 7 Minute Clock
– Full Power Snatch (sets of 5)
*Practice keeping a good bar path from the floor and hitting position 1 every time

C. 7 Minute Clock
– Full Snatch (sets of 3-5)
*IF technique is sound with the power snatch, move on to practice catching in the bottom of the squat
*Focus on landing with the bar directly over the center of the body with arms fully locked out

D. Coach’s Surprise

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Sunday 6/10

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Front Squat
5.5.5.5.5.

*Superset with 10-12 single-arm DB bent over rows (ea.)
*15-20 minute clock

B. 20 Minute AMRAP
10 DB Single-Arm Thrusters (R)
10 DB Single-Arm Thrusters (L)
20 Double-Unders
20 Hollow Rocks

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Saturday 6/9

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Time
3 Muscle-ups
6 Handstand Push-ups
24 Single-Legged Squats
6 Mucle-ups
9 Handstand Push-ups
36 Single-Legged Squats
9 Muscle-ups
12 Handstand Push-ups
48 Single-Legged Squats

F – Banded Pull-ups / Pike Push-ups / Assisted Single-Legged Squats
P – Kipping or C2B Pull-ups / Box Pike-Push-ups
S – Muscle-ups / HSPU

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