LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“In 20 years from now, you’ll be more disappointed in the things you didn’t do.” – Mark Twain
Starting, can be the single largest challenge in life.
It’s the human condition – we don’t like change. We prefer the status quo, because we know what to expect. It’s familiar and comfortable. It’s safe.
Yet playing it safe, is ironically the most dangerous thing we can do.
In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on what we didn’t.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
20 Seconds
Easy Shuttle Runs
Quad Stretch
Knees to Chest
Straight Leg Kicks
Cradle Stretch
Moderate Shuttle Runs
Walking Samson
Walking Spidermans
3 Air Squats + 1 Broad Jump
Walkouts
Faster Shuttle Runs
Side Lunges
Side Shuffles
High Knees
Butt Kickers
MOBILITY (10:00 – 12:00)
Child’s Pose on Dumbbell: 1 Minute
With arms together and resting straight out front with hands on each bell, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
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.
Strength
W: Snatch
Rounds 1-2-3 3 Squat Snatch Balance 60%
The purpose of the snatch balance is to build speed and confident beneath the bar. Although these percentages are recommendations, what is far more important in this drill is the integrity of the movement.
Rounds 4-5-6 2 2 Pausing High Hang Squat Snatches 70%
High Hang – Where the bar is in contact with the “pockets”.
Receiving Position – Bottom of our overhead squat, as we receive the barbell.
Rounds 7-8-8 1 Squat Snatch 80%
Focus should be on catching in the squat
All percentages are based off our estimated 1RM Squat Snatch.
There are (2) pauses in this movement:
High Hang – Where the bar is in contact with the “pockets”.
Receiving Position – Bottom of our overhead squat, as we receive the barbell.
Naturally, with this first pause, our momentum into the lift is hindered. What that results is a need for speed. Building upon our last drill, the snatch balance, our aim is here is similar… speed ourselves beneath the bar.
It is not only a drop, after extension of the hips, but a pull. Referred to as the “third pull”, it is the actual pulling of ourselves down faster than gravity can take us, using the weightless bar as leverage. This is how we generate the speed needed to get beneath a max-effort lift, whether clean or snatch.
Metcon
WOD: Metcon (Time)
“On the 4:00” x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10m Shuttle Sprints
Score is the slowest of the 6 rounds.
C
“Shut Down” has a focus on pacing our higher levels of intensity.
Here we have (6) rounds of a higher intensity burst, in which we want to pace close attention to our times. From start to finish, we are looking for a difference of no greater than 5 seconds. This is a challenging task to accomplish. We need to come hard out of the gates on round one, but with just enough reservation so that we can sustain the effort in rounds five and six.
As a refresher, which sounds somewhat of a simple thing to say, is that “we are in training”. It’s entirely acceptable to make mistakes here. We have an excellent learning opportunity today, testing our ability to pace such high intensity efforts. Let’s move in aggressively. Intelligently, but aggressively. We would rather push a little too hard and fall off by 6 seconds in a single round, rather than pace it to the same second each time, but leave a large amount of effort left in the tank.
Dumbbell Power Snatches – “Open” standards here, with both ends of the DB touching the ground between repetitions. These are alternating, resulting in six repetitions on each arm.
Burpees over Dumbbell – Imagine the dumbbell is a barbell. Complete these burpees lateral to the dumbbell, with our body along the long axis of the bell. Regular burpee standards apply here… two feet jump back, and two feet jump forward. Follow that with a two-foot hop over the dumbbell – which can be lateral, or facing. Athlete’s choice. Naturally, staying lateral and tight to the dumbbell will be the fastest method here.
Shuttle Sprints – A total of 12 x 10 meter shuttles, or said another way, “six down and backs”. Setting up a 10 meter lane with two markers indicating the 0 and the 10m, shuttle sprints to and from. Here, footwork is of large importance here. The speed, accuracy, and amount of steps we take in our transition to and from a turnaround point, coupled with our quick burst of acceleration out of the turnaround, separates athletes here.
LINS FITT 