LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“What you dwell on, is what you become.” – Oprah Winfrey
Humans are the ultimate adaptation machine. The most malleable species on the planet. It’s incredibly important to be thoughtful of what we think about, for what we “dwell” on will literally come to life.
Many unfortunately can dwell on a negative image of themselves. They beat themselves up for mistakes, and convince themselves they don’t have what it takes. That they aren’t the right person to accomplish those kind of aspirations.
Yet, the truth we can all agree on is that none of us currently, at this moment, “have what it takes”… otherwise we’d already be there. We’re all in the same boat, driving forward awkwardly, figuring things out along the way.
Instead of dwelling on the thought of not having what it takes, dwell on the thought, of *earning* what it takes.
Dwell on an image of you, busting your ass. Dwell on an image of you, sweating, bending over backwards, in order to reach where we want to go. Dwell on an image of you, struggling more than you ever have in your entire life… and making it.
We will not rise to the level of our goals. We instead will fall, to the level of our commitment.
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 15:00)
30 Seconds
Active Samson
Kettlebell Deadlifts
Active Spidermans
Right Arm Russian Kettlebell Swings
Push-up to Down Dog
Left Arm Russian Kettlebell Swing
Performed with one light kettlebell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY
Kettlebell Ankle Stretch: 45 Seconds Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.
Kettlebell Squat Hold: 1 Minute
Holding a kettlebell in the goblet position, assume the bottom of a 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.
TEACHING
KETTLEBELL SWING
Weight Back
It is common to see athletes try to get more power on heavier kettlebell swings by squatting the bell down. We want to differentiate the movement pattern of the kettlebell swing from the front squat. Rather than dropping the hips down and sending the knees forward, athletes will aim to keep the shins relatively vertical with the hips high and bell high on the body. The goal is weight back and not down. This allows athletes to create power with the big muscles of the posterior and stay snappy with the hips.
Movement Prep
Performed With Lighter Kettlebell:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Full Kettlebell Swings
Strength
S: Complex
EMOM 10 Min
1 Squat Clean, 1 Front Squat, 1 Jerk
Focus should be on a weight that you are able to preform a proper squat clean at — less focus on weight focus on being able to catch in a squat
Metcon
WOD: Metcon (Time)
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (30″/24″)
Front Squats (135/95)
Stimulus wise, we are looking for a workout where we can hang onto both the kettlebell and front squat loads for either unbroken, or very large sets. The loads are on the challenging side for these repetitions (most especially in the 21’s and 15’s), so meeting this stimulus is intended to be challenging. Moving through this workout at reserved pace illicits an entirely different response than if we attack it. Let’s bring some good intensity to this mid-range sprint today.
Further, stimulus wise, we are looking for the following two conditions to be met:
Kettlebell Swings – Confident we could complete 25+ repetitions unbroken, when fresh.
Front Squats – Confident we could complete 25+ repetitions unbroken, when fresh.
Modifying the loads to ensure we meet that criteria will allow us to go to the level of intensity we are aiming to reach today. It’s less about if we “can” do the weights, and more about how well we can find the mid-range sprint stimulus with large sets, and minimal breaks.
LINS FITT 