LINS FITT – Functional Fitness
Warm-up
WUWU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Lateral Hops Over Rope
Slow Air Squats
Easy Single Unders
Deep Side Lunges
Higher Single Unders
Active Spidermans
Double Dumbbell Warmup (With Light Set)
5 Dumbbell Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Bent Over Rows
Teach/Skill
T/S: Warm-up (No Measure)
DUMBBELL FRONT SQUATS
Tension
Tension will be a major theme today, especially within the strength piece. However, we can begin to think about tension in the dumbbell front squats. There are three places we can create tension. The upper body, the lower body, and the core. Here are a few things to think about on each piece:
Upper Body: *Constant Upward Pressure with Arms 2. Lower Body:* Spreading the Floor With the Feet
3.* Core:* Keeping Pelvis Tucked Under the Ribs & Maintaining Belly of Air
Strength
S: Back Squat (5×2)
5 Sets of 2 Reptitions
*7 second descent, 3 second pause in bottom.
This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.
Set #1 – 60%
Set #2 – 62%
Set #3 – 64%
Set #4 – 66%
Set #5 – 68-70%, based on feel.
Metcon
WOWOD: Metcon (Time)
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
After Each Round: 30 Double Unders
LINS FITT 