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
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
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
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!
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
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. For Completion
10-9-8-7-6-5-4-3-2-1
American KB Swings
Push-Ups
Air Squats
*12 minute time cap
B. Strict Press
8.4.2.1.1.1.
*Superset with 10 Double KB Deadlifts
*15-20 Minute Clock
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. For Time
Cash In… 800m Row
20-18-16-14-12-10
Power Clean
Pull-Ups
Cash Out… 800m Row
*In Teams of 2
*Entire class performs 3 burpees EMOM until completion
*You are only safe from burpees if team is on the rower
F – 95/55
P – 115/75
S – 135/95
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
A. “Fight Gone Bad”
Wall Ball Shots (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push-Press (75/55)
Row (Calories)
*5 Rounds, rotating each minute
*Clock does not stop or reset between exercises
*1 minute rest between rounds
*1 point is given for each rep
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
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
