LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
Line Drills
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
Coach Stretch 30sec each leg
Teach/Skill
T/S: Warm-up (No Measure)
DEADLIFTS
Lats
The goal on the deadlift today is the same as the toes to bar. That is, to get the lats working. In the deadlift, the lats help keep the bar centered over the foot, allowing the rest of the body to move well. If the lats are not working, the upper back and lower back will likely round off. We’ll feel out the lats at work again with a banded deadlift. In this video, you’ll see both athletes lats working as one holds the band and the other moves through reps with the PVC pipe.
Gymnastics
G/S: Metcon (No Measure)
3 Sets of:
30s. Wall Facing Hand Stand Holds or Walks
30s rest
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
“Frank the Tank” is a three part workout, consisting of 3 x AMRAP 5’s, resting 5:00 between. This workout starts on the 0:00, and ends on the 25:00.
RX 185/135
Scoring wise, each part is tracked by “rounds plus reps”. This only applies to the combination of the deadlifts and burpees.
Part #1 (On the 0:00):
50 Wallball Buy-in, with time remaining: 12 Deadlifts, 12 Bar-Facing Burpees.
Part #2 (On the 10:00):
35 Wallball Buy-in, with time remaining: 9 Deadlifts, 9 Bar-Facing Burpees.
Part #3 (On the 20:00):
20 Wallball Buy-in, with time remaining: 6 Deadlifts, 6 Bar-Facing Burpees.
In each part, we have a “buy-in” of wall balls. As soon as you complete this buy-in, you have the remainder of the five minute window to accumulate rounds of deadlifts and burpees. The deadlifts climb in weight, while the repetition scheme reduces from 12 reps to 9, and finally to 6. All three parts are considered separate scores.
We want to choose our deadlift weights accordingly to match the stimulus of the workout.
Part #1 – A weight we could deadlift for 25+ repetitions unbroken, when fresh.
Part #2 – A weight we could deadlift for 20+ repetitions unbroken, when fresh.
Part #3 – A weight we could deadlift for 15+ repetitions unbroken, when fresh.
LINS FITT 