WOD

Friday 6/8

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Push Press
10.8.6.4.2.1

*Record heaviest weight used w/ technique
*15-20 minute clock to work from the rack
*Complete sets of increasing weight

B. 5 Rounds For Time
400m Run
30 Box Jumps
20 Push Press

*In Teams of 2
*Run together & alternate reps as you see fit

F – 75/55
P – 95/65
S – 135/95

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Thursday 6/7

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 30 Seconds XXX
2nd – 5 Deadlifts
3rd – Rest

XXX 1st round – Superman hold (on the floor)
XXX 2nd round – Rig hang hold (active hollow body position)
XXX 3rd round – Hand release kipping swings
XXX 4th round – Kipping knees to elbows
XXX 5th round – Toes-to-bar (or highest progression)

*Increase weight on deadlifts each round for a challenging set of 5

B. 3 Rounds For Time
10 Burpee Box Jump-overs
10 Toes-To-Bar
10 Deadlifts

F – 115/95
P – 135/115
S – 185/135

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Wednesday 6/6

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 5 Sets For Completion
– 10 Dips
– 10 Bench Press
– 10 DB Sumo Deadlift

*Partner up in groups of (3)
*Rotate between each exercise station within group
*Increase weight on bench press each round
*20-25 Minute Clock

B. 10 Minute EMOM
1st – 30 seconds Kettlebell Swings
2nd – 30 seconds Push-ups (Negative)

*Strive to go heavy on the KBS
*Push-ups should have a 4 second descend per repetition

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Tuesday 6/5

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 5 Clusters
2nd – 5 Eccentric Strict Pull-ups
3rd – Rest

*Increase weight on each set of clusters (as technique remains)
*Lower on a 4 count for the pull-ups

B. 4 Rounds For Time
20 Wall Ball Cleans
20 Barbell Inverted Rows
200m Run

*Wall Ball Clean = 1 Medicine Ball Clean into 1 Wall Ball Shot = 1 rep
*20 minute time cap

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Sunday 6/3

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st – 1 Rope Climb
2nd – 5 Box Jumps (increasing in height)
3rd – 30 Second Weighted Plank

B. 4 Rounds For Time
30 ABMAT Sit-ups
15 Box Jumps
1 Rope Climb
200m Run

*20 minute time cap

F – Sit-2-Stand
P – Russian / Spanish wrap
S – Legless

 

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Friday 6/1

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Time
3 Rounds:
10 Snatches @65/55
12 Burpees

Run 600m

2 Rounds:
10 Snatches @95/65
12 Burpees

Run 400m

1 Round:
10 Snatches @115/85
12 Burpees

Run 200m

*Form is paramount in this workout. Weight should be increased ONLY if the athlete’s technique remains sound.
*Snatches should be attempted as full, but may be performed as power
*30 minute time cap

 

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Thursday 5/31

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Time
1-2-3-4-5-6-7-8-9-10
Wall Ball Shots
HSPU
Muscle-up

*20 minute time cap

F – Push-up/Kipping or Banded Pull-up
P – Pike Push-up/C2B Pull-up
S – HSPU/M-U

B. Pause-Rep Back Squat
5.5.5.5.5.

*Increase weight as technique remains
*Hold a 2-3 second pause in the bottom of each squat
*15 minute clock

 

 

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Wednesday 5/30

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 5 Sets of 5 Rounds:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*You may not drop the bar between rounds but may rest as needed between sets
*1 Round = all of the reps above 1x through
*25 minute clock

B. TABATA x 2 (20 sec on : 10 sec off)
– Kettlebell Swings
– Squat Hold
– Push-ups
– Kettlebell Squat Cleans

*The above should be completed for 4 rounds = 8 minutes

 

 

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