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June 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 2 Minute clock 21 Ball Slams 14 Reverse Lunges (Total) AMRAP Russian Twists 150m Run B. 2 Minute clock 21 Slam Ball Shoulder Squats 14 Front Lunges (Total) AMRAP Russian Twists 150m Run *Complete 4 rounds of the above for a 32 minute workout  

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day 7 AM @ Sullivans Island (Station 22) A. 15 Minute Clock Agility Ladder Patterns Dynamic ROM Warm-up exercises B. 4 Rounds For Time 50M Wheelbarrow walk 50M Burpee Broad Jumps 50M Partner Carry C. 15 Minute AMRAP 50 Meter Run 1 Full Body Water Submersion 50 Meter Run *Teams of (2) *Athlete #1 Completes the above work, then tags in Athlete #2 D. For Completion 500m swim 500m Run 100 Air Squats 100 Push-ups 100 Flutter-kicks (4 count)

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Handstands - Hollow shifting weight from side to side (Complete x 45 seconds) - Hollow Shoulder Taps (Complete x 45 seconds) - Inverted Shifting from side to side (Complete x 45 seconds) - Inverted Shoulder Taps (Complete x 45 seconds) - Box Around the worlds (Complete x 2 rotations) B. For Time 25 Burpee muscle-ups 50 Box Jumps 75 Air Squats 100 WBS F - Burpee + Overhead Touches P - Burpee Pull-ups S - Burpee Muscle-ups

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Squat Clean - Static Rack Position (Complete x 45 seconds) - Position # 1 Jump & Catch into full squat (Complete x 10 reps) - Position #3 Jump & Catch into full squat (Complete x 8 reps) - From the Floor into full squat (Complete x 6 reps) *Perform practice with no more than 95/65 lbs B. 16 Minute AEMOM 1st - Squat Clean 2nd - REST F - Technique Focused @ 60% 1RM x 3 reps P - Speed Focus @ 60% 1RM x 2 reps S - Load Focus

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Bar Dips - Static Hold (Complete x 45 seconds) - Dip Negatives (Complete x 45 seconds) - Dip Partials (Complete x 45 seconds) - Strict Dips (Complete 3 x Max reps) *Superset each progression w/ 200m run @ 70% *Ring Dips for Sport athletes B. For Time 1 Mile Run 75 KB Deadlifts 50 Burpees 25 KB American Swings F - Hand Release Push-ups & 35/25 KB Swings P - Traditional Push-ups & 55/45 KB Swings S - Traditional Push-ups & 70/55 KB Swings

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Pull-up Strength & Skill - Static Hold (Complete x 45 seconds) - Pull-up Negatives (Complete x 45 seconds) - Banded Pull-ups (Complete x 45 seconds) - Strict Pull-ups (Complete 3 x Max reps) *Superset each progression w/ 20 ABMAT Sit-ups (no hands) B. For Time 25 DB Power Cleans 50 Air Squats 75 DB Deadlifts 1 Mile Run F - 25/15 lbs P - 35/ 25 lbs S - 45 / 35 lbs