LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
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)
Squat Hold – 1 Minute
Assume the bottom of the squat and use the elbows to drive the knees out as the heels remain in contact with the ground.
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.
Teach/Skill
T/S: Warm-up (No Measure)
Pull-ups
Hands
Hand position lays the foundation for how we support ourselves while hanging. Starting with the width, we are looking for something right around shoulder width. While going wider can shorten the range of motion, it sometimes can lead to a bad internal rotation of the shoulder during the kip. Next, we want to think about getting the pinky knuckle up and over the bar. This shortens the distance needed to get the chin over the bar in a safer way than widening the hands. The pinky knuckle over grip places the shoulder into a more externally rotated position than the wide grip kipping pull-up.
Elbows
In the chest to bar pull-up, we have to make contact with the bar. Having to pull the chest into the bar requires that the elbows track more backwards, which exposes more of the upper body and brings it towards the bar. In the regular kipping pull-up we’ll be doing today, the only requirement at the top is that the chin gets over the bar. In this version, the elbows can point more down towards the ground instead of straight back.
Movement Prep
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
Movement Substitutions
Reduce Reps
Ring Rows
Jumping Pull-ups
Banded Pull-ups
Metcon
WOD: Metcon (AMRAP – Reps)
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95) in Time Remaining
2 Minutes Rest Between Rounds.
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
Within these four minute windows today, looking for athletes to choose a barbell weight that they are able to complete at least 12+ unbroken squat cleans when fresh. Strength should not be a limiting factor once the barbell is reached, rather conditioning. One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. The reps on the upper body movements should be completed unbroken every round. Adjust the variation or rep scheme as needed to accomplish this. The score at the end of the five rounds is total squat cleans completed.
If unable to run, complete one of the following:
30 Reps of 10 Meter Shuttle Runs
500/400 Meter Row
28/20 Calorie Assault Bike
THE WHY:
Rounds of “Cindy” are selected quite often within workouts because of their ability to work nearly every muscle group without much interference. Alternating between an upper body pull, to an upper body push, to a lower body push, athletes are able to maintain intensity while getting a lot of bang for their buck. In a workout where we are operating within short time windows, we don’t want there to be much of a sticking point. This allows athletes to move for as much of the four minutes as possible.
LINS FITT 