Scarecrow
Warm Up/Mobility
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
Warm-up
2 sets
5 IYTA’s
3 Empty Barbell tempo front squat
3 Empty Barbell Snatch Grip Press
5 IYTA’s
3 Empty Barbell tempo front squat
3 Empty Barbell Snatch Grip Press
Strength
Snatch Push Press (10-8-6-4-3)
From the back rack with a snatch grip, perform the prescribed number of Push Press
Front Box Squat (10-8-6-4-3)
Set up a box at a height such that you are able to Front Squat to the box with the hip crease just below parallel; your weight should transfer to the box for a brief moment before standing the weight up to complete a rep
Front Squat
– 10, 8, 6, 4, 3 (heavy triple)
– 10, 8, 6, 4, 3 (heavy triple)
Pre-MetCon Warm-up
Warm-up
1 Set
1:00 Ski OR Row (easy to moderate)
5 GHD Sit Ups
10 hanging scap retractions
5 knee to chest
5 Inchworms
10 V Push Ups
1:00 Ski OR Row (easy to moderate)
5 GHD Sit Ups
10 hanging scap retractions
5 knee to chest
5 Inchworms
10 V Push Ups
1 Set (at workout pace):
1 Wall Walks
3 GHD SIt Ups
3 Toes to Bar
2 Strict handstand Push Ups
Metcon (AMRAP – Reps)
AMRAP 6 Minutes
6 Wall Walks
36 Alt Leg V Ups * (Rep count 18 for score) or 18 GHD SIt Ups
-rest 1 Minute-
AMRAP 6 Minutes
18 Toes to Bar
12 Strict handstand Push Ups
6 Wall Walks
36 Alt Leg V Ups * (Rep count 18 for score) or 18 GHD SIt Ups
-rest 1 Minute-
AMRAP 6 Minutes
18 Toes to Bar
12 Strict handstand Push Ups
Strength
Bench Press (10-10-8-6)
Finisher
Metcon
3 Sets
6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)
6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)
Post Workout Mobility
1:00 Seal Stretch
20 Alt Twist Cross
20 Alt Twist Cross
– 10, 8, 6, 4, 3 (heavy triple)