Rest Day for FrostFit Competitors

WARM UP
Please include, after some joint prep,  low gate work - coach's choice. 

A. Back Squats
Beginners: 5, 5, 5, 5@ 22x2
Intermediate and Advanced: 3-4 reps. If you hit 4 reps, go up in weight. If you hit 3 reps, stay at that same weight. See our last strength rotation for your numbers.

B.  AMRAP in 8 minutes:
     Wall balls x 10
     Burpees x 10
     Row x 7 calories

C1. Cuban rotations @ 3131 x 5-7 reps x 3 sets (go up in weight if you hit 7 reps)
C2. Straddle ups x 5 reps x 3 sets

WARM UP
Joint Prep
Wrist Prep
role and shublule

A. Chest to Wall HSPU
3-5 reps x 5 sets (Make it harder on each subsequent set ONLY if you hit 5 reps)
Beginners- downward dog hspu
Intermediate: Elevated head height
Advanced - elevated hand height

B. This is you ONLY if you CANNOT do full head to floor for 3-5 sets x 5 reps.  DOWNWARD DOG HSPU 5 reps x 2 sets (Feet pull off of floor if possible).

If you did advanced HSPU, go to C.

C.  21-15-9
     Front Squats 95/135 lbs
     Kipping chest to bar Pull ups
     For Time
Intermediate do chin over vertical plane of the bar.

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set. 
Rest 2 minutes

A2.  Muscle Ups
Advanced: 1-5 strict; rest 2 minutes
Intermediate: bent arm x 3 reps (with or without a spot); rest 2 minutes
Beginner: either chin ups and ring dips or bar dips or eccentrics on chin ups and bar dips x 3 sets

B. 4 Rounds for time:
    Box Jumps x 15 20/24"
    Sandbag Clean and Jerk 10 reps 35/50 lbs

Beginners: step ups
   

Rest Day for FrostFit Competitors

A. Turkish Get Ups
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.

B.  3 Rounds for Time:
     Row x 350 meters
     Burpees x 12

Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets 

C1. Bridges x 5 reps (either walkovers, push ups, wall walks) x 3 sets
C2. jefferson curls x 10 reps plus 30 sec hold x 3 sets