LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 15:00)
1 Minute
PVC Straight Legs Swings (30 Right / 30 Left)
Straight Leg Walkouts
40 Seconds
Lateral Hops Over PVC Pipe
Active Spidermans
20 Seconds
Forward and Back Hops Over PVC
Air Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY
PVC Pass Throughs: 45 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.
PVC Lat Stretch: 45 Seconds Each Side
With PVC straight out in front of the body, athletes will drop their head and chest towards the ground the stretch the lats. Rock back and forth to find the tight spots. Right hand on top to begin, left hand for the final 45 seconds.
PVC Overhead Squats: 45 Seconds
With locked out elbows and a neutral gaze, complete slow and controlled PVC overhead squats for 45 seconds.
DOUBLE UNDERS
Wrists To Hips
In a shoulder heavy workout, it will be important to stay efficient on the rope. When the hands move too far away from the body, the shoulders take on more of the workload and athletes are more likely to trip. Today, let’s focus on keeping the wrists a couple inches in front of the hip bones. If we can keep the hands here throughout the rotation, we’ll always know where the rope is going to be. This preserves the shoulders, keeps the rope long, and trips down.
Movement Prep
Establish Wrist Position
20 Seconds Easy Single Unders
20 Seconds Higher Single Unders
20 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
30 Seconds Double Under Practice
Strength
S: Power Snatch
EMOM 10 min
1 Tempo Power Snatch
From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.
Sets #1+2+3 – 60%
Sets #4+5+6 – 65%
Sets #7+8 – 70%
Sets #9+10 – 70-75%, based on feel.
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
“Dubble Bubble”
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups or 5 Strict Pull Ups
GENERAL DESCRIPTION
LOADING/STIMULUS
Should be able to complete 10+ reps unbroken when fresh on
Power Snatch
Within the workout, singles or small sets will likely be the best options
Ideally clearing the rope in one planned set per round
LOGISTICS
Redeuce reps, 50 Single Unders or 30 seconds of double under practice on rope.
For those who have competitive goals, but don’t have bar muscle-ups yet, reduce the reps or complete jumping bar muscle ups from a box, 10 pull-ups or 5 strict pull-ups
LINS FITT 