LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Active Samson
Knuckle Drags
Activer Spidermans
Push-up to Down Dog
15 Seconds
Front Plank
Air Squats
Push-ups
Front Plank
Air Squats
Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY (10:00 – 12:00)
Pigeon Pose + Wrist Stretch: 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. We’ll also add in the wrist stretch during the pigeon pose. Place fingertips towards you for first minute and face them away for the second minute. Looking to create some room for the barbell to sit on the shoulders.
TEACHING (12:00 – 25:00)
Deadlifts
Gaze
We often talk about keeping a neutral spine during anything we do. While this is often thought about as the lower back, it also includes the neck. One thing that is often seen in the deadlift is an overextension of the neck, where athletes are arching or looking up. Instead of looking up, athletes can find a spot on the floor to hold their gaze. This allows them to maintain a straight line from the top of the hips to the top of the head, helping with safety of the movement, balance, and strength.
First Rep
The first rep of each set of deadlifts is always the most difficult because there is no momentum from the top. That makes it the most important rep, as it sets the tone for the reps that follow. It is common to see the hips rise before the shoulders on this first pull. Taking the slack out of the bar by pulling the body down and pressing through the floor will make for a better start to each set. Make the first one
WOD: Metcon (AMRAP – Reps)
“Last Call”
Teams of 3
AMRAP 7:
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
Rest 3 Minutes
50 Bench Press (135/75)
50 Bench Press (145/85)
AMRAP Bench Press (155/95)
Rest 3 Minutes
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Have the 3 different stations set up so teams will start in different places and will just adjust weights when they get to that station.
LINS FITT 