LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Easy Bike
Active Samson
Row
Active Spidermans
Jump Rope
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY (10:00 – 12:00)
Front Rack Stretch: 40 Seconds
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.
Pigeon Pose: 40 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Strength
S: Power Clean
On the Minute x 10:
On the 0:00… 3 Power Cleans @ 65%
On the 1:00… 2 Power Cleans @ 70%
On the 2:00… 1 Power Cleans @ 75%
On the 3:00… Rest
On the 4:00… 3 Power Cleans @ 70%
On the 5:00… 2 Power Cleans @ 75%
On the 6:00… 1 Power Cleans @ 80%
On the 7:00… Rest
On the 8:00, 9:00 and 10:00 – 1 Power Clean, climbing.
All percentages are based off our estimated 1RM Clean. Recorded lifts will be the final five, in our build to a heavy single for the day.
Metcon
WOD: Squeaky Wheel (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double-Unders
20/15 Calorie Assault Bike
10 Push Jerks (165/110)
LINS FITT 