LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 15:00)
30 Seconds
Easy Bike
Push-up to Down Dog
Medium Bike
Mountain Climbers
Faster Bike
Squat Jumps
Modified Barbell Warmup
5 Stiff Legged Dealfits
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press + Reach
MOBILITY
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.
Chest Stretch: 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.
TEACHING
BARBELL FACING BURPEES
Cross Step & Pivot
Being methodical about our burpees enables athletes to move smoothly and keep their breath under control. Choreographing this movement leads to less wasted steps. The best option to use today will likely be the cross step and pivot method. Once over the bar, it is a simple two steps with the feet before athletes are back facing the right direction. See an example of the cross step and pivot here.
Two Foot Take Off
Although more difficult than stepping up and over, we prefer the two for take off and two foot landing. This method uses more of the 10 physical skills than simply stepping. A jump over the bar requires more balance, agility, and coordination among other things.
Movement Prep
3 Frog Hops
3 Burpees
3 Bar Facing Burpees (With Cross Step & Pivot)
Movement Substitutions
Lateral Bar Burpees (If Short On Space)
Regular Burpees (If Sharing Bars)
POWER CLEANS
Resetting
We have short windows today and possibly singles on the barbell. Resetting after a single on the power clean can sometimes be fairly slow. A common way to reset would be to set one
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
3 x AMRAP 5:00’s, resting 5:00 between:
“Sole Cycle” Part #1
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike
Rest 5:00
“Sole Cycle” Part #2
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike
Rest 5:00
“Sole Cycle” Part #3
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike
Three separate scores, all being total repetitions. The system will compute the sum total.
All rounds have the same repetitions per round, with only the weights changing.
Males – 1 round totals 63 repetitions.
Females – 1 round totals 57 repetitions.
Metcon
Stam: Metcon (No Measure)
Stamina: 3 sets of
15 Sit-Ups
15 Kipping HSPU or 6 strict HSPU
LINS FITT 