Frosty the Snowman
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm Up/Mobility
Warm-up
Warm-up
8 Tempo Banded Goblet Squats 33X1
10 Single Arm DB Row on parallette (each arm)
10 Glute Bridge DB Floor Press
10 Single Arm DB Row on parallette (each arm)
10 Glute Bridge DB Floor Press
Strength
Power Snatch + OHS (2x(3+2) @ 70% & 3x(3+2) @ 75% )
Power Snatch + OHS
% based off 1 RM Snatch
Power Clean + Hang Squat Clean + Squat Clean (2x (1+1+1) @70% & 3x(1+1+1) @ 75%d)
From ground perform prescribed number of power cleans (anything above parallel) into prescribed number of Hang Squat Cleans (Barbell position anywhere above knee) into full squat clean
% Based of 1 RM Clean
Pre-MetCon Warm-up
Warm-up
4 Dumbbell Snatches (at workout weight)
15 Double Unders
15’ Handstand Walk
1 Rope Climbs
4 Dumbbell Overhead Squats (at workout weight)
15 Double Unders
15’ Handstand Walk
1 Rope Climbs
4 Dumbbell Overhead Squats (at workout weight)
Metcon
20:00 Time Cap
Metcon (Time)
For time:
50 Dumbbell Snatches (50/35)
100 Double Unders
100’ Handstand Walk
100 Double Unders
10 Rope Climbs
100 Double Unders
100’ Handstand Walk
100 Double Unders
50 Dumbbell Overhead Squats (50/35)
50 Dumbbell Snatches (50/35)
100 Double Unders
100’ Handstand Walk
100 Double Unders
10 Rope Climbs
100 Double Unders
100’ Handstand Walk
100 Double Unders
50 Dumbbell Overhead Squats (50/35)
Finisher
Ab Burner
Metcon
Chipper:
80 Flutter Kicks
60 Penguin Taps
40 Feet anchored sit ups
20 Tuck Ups
80 Flutter Kicks
60 Penguin Taps
40 Feet anchored sit ups
20 Tuck Ups
Post Workout Mobility
2:00 Pancake Stretch
2:00 Child’s Pose
2:00 Child’s Pose