LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
30 Seconds
Easy Row
Easy Single Unders
Active Spidermans
20 Seconds
Medium Row
Higher Single Unders
Push-up to Down Dog
15 Seconds
Fast Row
Double Under Practice
Air Squats
MOBILITY (12:00 – 15:00)
Dumbbell Ankle Stretch: 45 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
Child’s Pose: 1 Minute
With arms together and straight out front, 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.
TEACHING (15:00 – 30:00)
DOUBLE UNDERS
Hand Set-up
Unlike many other movements we do, where we start is where we want to stay with the hands. If we are able to start in a good position, it is more likely that we can stay in a good position. To get the hands in to position, all athletes have to do is send their elbows back slightly so the handles live right under the waistband. Keeping it below the band keeps the rope long and the likelihood of tripping down.
Movement Prep
Establish Hand Position
20 Seconds Single Unders
20 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
90 Single Unders
1 Minute Double Under Practice
WU: Warm-up (No Measure)
30 Seconds
Easy Row
Easy Single Unders
Active Spidermans
20 Seconds
Medium Row
Higher Single Unders
Push-up to Down Dog
15 Seconds
Fast Row
Double Under Practice
Air Squats
MOBILITY (12:00 – 15:00)
Dumbbell Ankle Stretch: 45 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
Child’s Pose: 1 Minute
With arms together and straight out front, 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.
TEACHING (15:00 – 30:00)
DOUBLE UNDERS
Hand Set-up
Unlike many other movements we do, where we start is where we want to stay with the hands. If we are able to start in a good position, it is more likely that we can stay in a good position. To get the hands in to position, all athletes have to do is send their elbows back slightly so the handles live right under the waistband. Keeping it below the band keeps the rope long and the likelihood of tripping down.
Movement Prep
Establish Hand Position
20 Seconds Single Unders
20 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
90 Single Unders
1 Minute Double Under Practice
Gymnastics
G: Max Ring Muscle Ups (Rest while partner goes)
90 sec AMRAPx2
Max Ring Muscle Ups
(Can scale to bar muscle ups, banded muscle ups, Ring row with dip
WOD: Metcon (Time)
“Jump Start”
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)
LINS FITT 