LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 13:00)
30 Seconds
Medicine Ball Foot Taps
Knuckle Drags
Air Squat to Medicine Ball
Active Samson
Medicine Ball Deadlifts
Active Spidermans
Medicine Ball Slams
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY (13:00 – 15:00)
Child’s Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Box Supported Ankle Stretch – 45 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.
Weightlifting
W: Clean and Jerk Complex (5×5)
Every 90 sec
Clean and Jerk Complex
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk
Teach/Skill
T/S: Warm-up (No Measure)
TEACHING
All Movements
Heels Down
All the movements in today’s workout share some common themes. Focusing in on these two things, no matter the movement, can lead to better movement. The first thing to think about on all of these is the weight balance in the foot. On all the weighted movements, there is weight being held in front of the body. Anytime that is the case, there is the tendency for the weight to sneak forward on to the toes. Keeping the heels firmly planted on the ground will allow athletes to find a stronger and more stable position. The row and box jumps do not involve moving a weight that is forward of the body. However, still keeping the heels down here will allow for athletes to get the most out of the legs. Specifically on the box, looking for the entire heel to be on the box when we land, as it is common for just the toes to land on the box.
LWallballs & Push Presses: Arms Pressing Before Hips Open
Box Jumps: Knees Up Before Hips Open
Power Snatches & Calorie Row: Arms Pulling Before Hips Open
https://www.youtube.com/watch?v=mQaUf2fP5ZA&feature=youtu.be
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
If possibly only set out rowers, if you have to use bikes the bike conversion would be 30/20
LINS FITT 