LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
1 Round of 60 sec. each
1) Light Bike
2) Alternating Samson Stretches
3) Strict Cindy: 5 Pull up, 10 push up , 15 air squats
4) Spidermans
Clean Warmup
3 Deadlifts
3 Hang Muscle Cleans
3 Strict Press
3 Good Mornings
3 Front Squats
3 Hang Squat Cleans
Metcon
WOD: Metcon (Weight)
Game Day: “Sea Legs”
In a 15:00 Time Cap:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24″/20″)
20 Front Squats (135/95)
Time Remaining in the 15:00 Cap:
Build to a 1RM:
1 Squat Clean
1 Hang Squat Clean
1 Jerk
Using the same barbell from Part A, athletes have the time remaining the 15:00 time cap to build to a max effort lift. This 3-rep complex must be completed unbroken. Once the bar comes off the ground for the first squat clean, it cannot return to the ground until the hang squat clean and jerk have been completed for it to count. Athlete’s choice on the jerk, which is a true “shoulder to overhead”.
Upon finishing Part A and recording our time, we want to take a quick analysis of how much time we have remaining. This is an important first step as if the clock says 8:00, it’s a fairly different course of action than if it says 12:30.
In both instances, we want to give ourselves at least moments of rest, but with taking this quick analysis can help us determine if that rest is 1:30, or if it’s :30s to the first lift.
Given how we were cleaning the barbell from the floor in Part A for the final 20 front squats of the workout, our body is well aware of how a clean feels at that weight. We are safe to climb in loading after our short rest – but in a controlled amount. We have not gone overhead since the start of the workout, and the jerk may very well be the limiting factor for many of us today, given how our legs will be fatigued from two cleans leading into (despite “fresher” shoulders).
From here, we think through generally three “themes”.
A “safe weight”
A “goal weight”
And a “reach weight”
Our safe weight is that first weight we lift in Part B. It’s something we are very confident we will complete – even if, our technique is far off the mark.
Our goal weight is a loading that we would be happy to walk away from the workout with. It’s not our best, not a PR, but with the full picture in mind, we would be content with it
“Game Day”.
On “Game Day”, our focus today will be geared towards a single event, simulating an Open feel. Today’s piece has two scores – a “for time” piece, leading into a max effort barbell lift in the time left remaining in the cap.
Metcon
MID: Warm-up (No Measure)
Midline
3 rounds of
20 sit ups
25 flutter kicks
30s Hollow Hold
LINS FITT 