LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Bike
Active Spidermans
Row
Air Squats
Shuttle Sprint
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
TEACHING (12:00 – 20:00)
Burpees Over the Erg
Arms
Coming off the overhead squats, the arms will likely be fairly taxed from supporting the weight overhead. We can watch the negative here to find a stronger pace. Think “flop, pop, and hop”. Flop down to the ground, using the arms to break the fall without controlling things too much. Pop the feet up outside the hands. Hop up and over the rail.
Overhead Squats
Elbows Position
When locked out overhead, athletes will often internally rotate the shoulders. In this vulnerable position for the joint, the elbows will be pointed towards the back of the room. In the more stable, externally rotated shoulder position, the elbows will be pointed down, allowing athletes to better support the weight on the barbell.
Grip
The hand width for the overhead squat is dependent on each athletes mobility. If they have the ability to do so, without creating any other faults, a more narrow grip allows for better support of the weight. In this position, the joints are more stacked on top of each other, making for a stronger base. Wrist over elbow, elbow over shoulder. We want to find a grip that enables athletes to keep the bar over the middle of the body with the heels down and elbows locked. Athletes can find the right width for them by moving the hands in or out.
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Bike
Active Spidermans
Row
Air Squats
Shuttle Sprint
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
TEACHING (12:00 – 20:00)
Burpees Over the Erg
Arms
Coming off the overhead squats, the arms will likely be fairly taxed from supporting the weight overhead. We can watch the negative here to find a stronger pace. Think “flop, pop, and hop”. Flop down to the ground, using the arms to break the fall without controlling things too much. Pop the feet up outside the hands. Hop up and over the rail.
Overhead Squats
Elbows Position
When locked out overhead, athletes will often internally rotate the shoulders. In this vulnerable position for the joint, the elbows will be pointed towards the back of the room. In the more stable, externally rotated shoulder position, the elbows will be pointed down, allowing athletes to better support the weight on the barbell.
Grip
The hand width for the overhead squat is dependent on each athletes mobility. If they have the ability to do so, without creating any other faults, a more narrow grip allows for better support of the weight. In this position, the joints are more stacked on top of each other, making for a stronger base. Wrist over elbow, elbow over shoulder. We want to find a grip that enables athletes to keep the bar over the middle of the body with the heels down and elbows locked. Athletes can find the right width for them by moving the hands in or out.
Gymnastics
G: Strict Pull Ups (1 set of Max Strict Pull Ups)
Movement Prep
20 Second Dead Hang
15 Second Hollow Hold on Bar
10 Scap Pull-ups
1-3 Strict Pull-ups
THE WHY:
In a recent interview, CrossFit Founder Greg Glassman said he regrets teaching the kipping pull-up first. He devalued the kipping motion and emphasized it as a natural progression that occurs over time after athletes develop the the capacity to perform a higher amount of pull-ups. He said, “If I was starting over, I would devalue the kipping pull-up and let is occur naturally. People that can’t do strict pull-ups and are trying to kip are wrong.” While we can’t go back an rewrite the history books, we can educate our members on the benefits of developing strict capacity first. With the shoulder being one of the more unstable joints in the body, developing muscle and proper strength here will give athletes better control and reduced risk of injury when they add in the hip extension of the kipping motion to assist.
Metcon
WOD: Metcon (AMRAP – Reps)
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (105/75)
21 Over Bar Burpees
Max Double Unders
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (105/75)
18 Over Bar Burpees
Max Double Unders
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (105/75)
15 Over Bar Burpees
Max Double Unders
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (105/75)
12 Lateral Erg Burpees
Over Bar Burpees
Max Double Unders
For RX they must do Double Unders and both feet must take off and land at the same time on burpees
Doubles count as 2, Singles as 1
LINS FITT 