LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Easy Row
Active Samson
Counterbalance Plate Squats (Press Plate Away During Squat)
Moderate Row
Active Spidermans
Plate Ground to Overhead
Faster Row
Push-up to Down Dog
Flutters Kicks (Holding Plate In Bench Press Lockout Position)
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)
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.
Squat Hold: 1 Minute
Assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible, drive the knees out, and keep the heels on the ground.
Teach/Skill
T/S: Warm-up (No Measure)
Feet Back vs. Legs Back
The pinkies address our upper body. Now to the lower body. During the arch portion of the kip swing, it is common to see just the lower leg move. This looks like athletes kicking their feet back towards their butts. Rather than just moving from below the knee, we can aim to move the whole lower leg straight back. When we do an arch hold on the floor, the butt is squeezed and there is no bend of the knee. We’ll feel this out on the floor before we get up to the bar to feel out where we want to be.
Pull-up Movement Prep
15 Second Arch Hold
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups (Or 3 More Pull-ups)
Pull-up Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-up
Ring Rows
Strict Pull-ups
16 Reps (1st AMRAP)
9 Rep (3rd AMRAP
THE WHY
Greg Glassman recently stated that if he could go back in time, he would de-emphasize the kipping pull-up. Some recent changes on CrossFit main-site workouts reflect this change of heart. Between the 1st and 16th of January, pull-ups have been programmed 6 times. None of these have been kipping. All 6 incidences have been strict pull-ups. What does this mean for us? While each gym can make a decision for themselves on what they want to include, we will start to add a strict pull-up option under “Movement Substitutions” every day pull-ups come up. This will usually be around 60% of the prescribed pull-up number. This can be a great option for any athlete, but especially those who would like to get stronger or increase longevity.
Metcon
WOD: Metcon (AMRAP – Reps)
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups or 16 Strict Pull Ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Kipping Pull-ups or 9 strict pull ups
Mindset
M: Warm-up (No Measure)
“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill
The definition of enthusiasm is “great excitement for or interest in a subject or cause”. Enthusiasm is about purpose and passion – not results.
Define what your enthusiasm is. Why you do what you do.
And when the hardship comes, whether it’s today, tomorrow, or next week, remind ourselves of that why. Circumstances do not dictate effort – only we do.
LINS FITT 