LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 15:00)
30 Seconds
Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Teach/Skill
T/S: Warm-up (No Measure)
PULL-UPS
Slow It Down
Often times if athletes are having a hard time with rhythm in the kipping pull-up, slowing the movement down can be beneficial. We slow things down by pressing away at the top of every rep. This slows down the cycle time of the rep by creating more of an arcing motion. Slow is smooth and smooth is fast.
Strength
Metcon
S: Stamina Squatting (87% of 1RM Front Squat For Both Lifts)
Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
WOD: Metcon (Time)
“Babs”
3 Rounds:
10 Pull Ups
20 Hand Release Push Ups
30 Sit-ups
40 Wallballs (20/14)
RX+
“Babs”
3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 GHD Sit-ups
40 Wallballs (20/14)
LINS FITT 