LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
40 Seconds
Alternating Box Step-ups
Active Spidermans
Child’s Pose on Box
30 Seconds
Jumping Jacks
Active Samson
Chest Stretch
20 Seconds
Box Jumps (Step Down)
Push-up to Down Dog
Box Supported Ankle Stretch
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 (IN GROUP WARMUP)
Child’s Pose on Box: 40 Seconds
With arms together and straight out front on a box, 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: 30 Seconds
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 30 seconds.
Box Supported Ankle Stretch: 20 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.
Metcon
WOD: Metcon (Time)
Teams of 3, with a 30:00 Time Cap:
120 Power Snatches (75/55)
120 Box Jump Overs
6 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs
6 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs
3 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs
3 Rope Climbs
Box – 24″/20″
For scoring, add 1 second to 30:00 for every rep not completed
To sub out Rope climbs do 5:1 ring rows
LINS FITT 