LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“Live life on purpose” – Simon Sinek
As simple as this sounds, every action we take in our lives should have a purpose.
As an analogy, let’s use money.
When we spend money, there’s a reason. A purpose. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify.
We would never throw our money into the wind for no reason. That of course would be ridiculous. Yet, we can often find ourselves doing so, with our time.
Unlike money, which can cycle back around on the next paycheck, there’s no such thing as another “time allowance”. Be a morbid thought, but we know our days here are limited… time is our most precious resource.
As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. At the “years-end fiscal summary”, when our time comes… let’s be proud about how we chose to spend our resources. For we only get one shot.
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
45 Seconds
Easy Bike
Active Samson
Medicine Ball Deadlifts
30 Seconds
Moderate Bike
Active Spidermans
Medicine Ball Front Squats
15 Seconds
Fast Bike
Push-up to Down Dog
Medicine Ball Thrusters
MOBILITY (10:00 – 12:00)
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.
Medicine Ball Squat Hold: 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Deloading as we enter the Open. Two parts today:
Back Squats – Building to a heavy single at 90%.
Conditioning – A combination of gymnastics with light loadings.
Aim today is to get some heavier loading on our backs for confidence and familiarity, along with keeping our engine refined. With this week’s purpose in mind, let’s be diligent with our time in the gym, and spend any extra time we would like to on mobility and recovery.
Strength
S: Back Squat
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
Metcon
WOD: Metcon (Time)
For Time:
75 Wallballs (20/14) Females 9′
35/25 Calorie Assault Bike
Directly into…
6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Pushups
DB Front Squats (50’s/35’s)
Scaling:
Kids bar pull ups or Rings (no bands)
Box HSPU (no bands)
LINS FITT 