freqs

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 3 Rounds for Max Reps
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

*There is no extra rest in between rounds
*Score rep # during 50 second rest on 5th set

F – 75/55
P – 95/65
S – 115/85

B. 4 Rounds For Time
20 Box Jumps
20 Barbell Inverted Rows
200m Run

*20 minute time cap

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Strict Press
5.5.5.5.

*Superset with 10 cal bike / ski / row
*15 minute clock

B. Push Press
5.5.5.5.

*Superset with 150m Run
*15 minute clock

C. Front Squat
5.5.5.5.

*Superset with 10 Weighted Push-ups
*15 minute clock

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 10 American Kettlebell Swings
2nd – 10 Bar Dips
3rd – XXX

XXX 1st round – 10 Pike Push-ups
XXX 2nd round – 2 Wall Walks
XXX 3rd round – 4 Wall Ascents / Descents
XXX 4th round – 5 HSPU

B. For Time
3 Minute Handstand Hold
100 Air Squats
30 HSPU
100 Empty Barbell Squats
3 Minute Barbell Hold (OH)

*Athletes keep track of their own minutes
*Must be able to perform 5+ consecutive HSPU to gain access to wall
*20 minute time cap

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
1st – 5 C2B Pull-ups
2nd – 10 Thrusters

F – 75/55
P – 95/65
S – 115/75

B. Interval Training (2.5 minutes on : 2.5 minutes off)
30/20 Calorie Row
AMRAP Muscle-ups

*Complete 4 Rounds
*Score # of Muscle-ups per round

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A1. In 7 Minutes
Complete as many reps as possible of:
20 Squat Cleans @95/65lb
20 Squat Cleans @135/95lb
20 Squat Cleans @155/105lb

*Scale weight as needed
*Athlete is responsible for adding his or her own weight
*Score time of completion or reps met at 7 minutes

A2. In 7 Minutes
Max Effort Burpees

*If larger class, split into 2 groups and have group 1 start on A1 and group 2 start on A2
*Rest 7 minutes between A1 and A2
*Score total # of burpees

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A1. In 7 Minutes
Complete as many reps as possible of:
20 Squat Cleans @95/65lb
20 Squat Cleans @135/95lb
20 Squat Cleans @155/105lb

*Scale weight as needed
*Athlete is responsible for adding his or her own weight
*Score time of completion or reps met at 7 minutes

A2. In 7 Minutes
Max Effort Burpees

*If larger class, split into 2 groups and have group 1 start on A1 and group 2 start on A2
*Rest 7 minutes between A1 and A2
*Score total # of burpees

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 18 Minute EMOM
1st – 5 Toes-To-Bar (Progression)
2nd – 10 Box Jumps
3rd – 8 Power Clean & Jerks

*Coach will cover T2B Progressions
*Focus on form improvements on box jumps

B. For Time
80 Double Unders
20 Toes-To-Bar
60 Double Unders
20 DB Thrusters
40 Double Unders
20 Toes-To-Bar
20 Double Unders
20 DB Power Cleans

*15 Minute Time Cap
*2:1 Singles to Doubles

Scaled – 35lb/25lb
Rx – 45lb/35lb

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. In 10 Minute or Less
750/500m Row
25 Burpees
750/500m Row
25 Burpees

Rest 3 Minutes

B. In 10 Minutes or Less
100 Air Squats
25 Pull-ups
60 DB Snatches
25 Push-ups

Rest 3 Minutes
 
C. Coach’s Surprise!

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Sumo Deadlift
10.10.10.10.

*Complete 4 working sets of 10 reps
*Superset with 10-12 Seated DB French Press
*15-20 minute clock

B. Back Squat
10.10.10.10.

*Complete 4 working sets of 10 reps
*Superset with 10-12 Single-Arm DB Bent Over Rows
*15-20 minute clock

C. Max Effort Push-up Challenge
*Once you break your set you are done!
*May stay in the high plank position to rest, but may not rest on the floor