LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 15:00)
:30 Seconds
Using 10# Plate
Forward Jumps to Plate
Active Samson
Lateral Jumps Over Plate
Active Spidermans
In and Out Jumps to Plate
Push-up to Down Dog
Midline Plate Game
Athletes will take the 10# plates they used in the general warmup and place them in one big stack on one side of the room before sitting on the ground in one long straight line. There will be one athlete sitting next to the plates. At the call of “go”, the athlete next to the stack of plates will begin passing the plates down the line as everyone holds a hollow position. The goal of the game is to stay as hollow as possible while getting the plate to stack on the other side of the room. For bigger groups, complete one round down for time, one round back for time, and one round down and back for time. For smaller groups, you can make multiple trips down and back before time is called. There is even the option to break up into two teams and race.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY (15:00 – 17:00)
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Ankle Stretch – 30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Teach/Skill
T/S: Warm-up (No Measure)
Toes to Bar
Arms Short
When completing toes to bar, we are looking for short, but straight arms. Long arms are a good sign of an inactive shoulder. When athletes are in this dead hang, long arm position, it will be harder to control the movement with the shoulders. Athletes can shorten the arms by moving from the dead hang to an active hang, pretending to pull their shoulder blades into their back pockets. This active shoulder is where we want to live on this movement.
Point the Toes
One factor in getting the toes up to the bar is flexibility. If athletes were to lie on their back and bring their leg up straight to stretch the hamstring, they would find that pointing the toes makes it easier to get their leg further back. Flexing the foot places more tension in the hamstrings, which can limit how high the legs can go. Once we get up onto the bar, finding the pointed toe position can make contact with the bar significantly easier for athletes.
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Toes to Bar
Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest
Knees Up
REHEARSAL (35:00 – 40:00)
1 Round
10 Jump Rope
5 Power Cleans
10 Jump Rope
5 Toes to Bar
Coaches Notes
“Criss Cross” is a CompTrain Class repeat workout. The weight on the barbell should be something that athletes could cycle for 21+ repetitions unbroken when fresh. The skill movements, the toes to bar and double unders, should also be something that athletes are comfortable stringing together. To hold these numbers within the workout, we recommend that athletes are able to cycle 15+ toes to bar and at least 50-60+ double unders when fresh.
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
LINS FITT 