LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
1 Minute
Easy Row
Active Spidermans
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Fast Row
Walkout
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 (12:00 – 15:00)
PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds
Start with the hands wide on the PVC pipe. With locked elbows, pass the PVC over the head until it touches the lower back. After 3 pass throughs, complete 3 overhead squats with the PVC pipe. Aim to move the hands in every so slightly over the sets
Ankle Stretch: 30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Couch Stretch: 45 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Metcon
WOD: Metcon (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 TTB + 8 DB Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Bike
Load the barbell for the OHS with 50% of your estimated 1RM Snatch. Take this barbell from the floor.
In every minute, we are looking to finish with time to spare. At no point should we be challenged to finish the volume inside of the window. As a slightly scaled up version of an “active recovery day”, our intention here is to prime the engine for Friday…. not, to break us down.
On the overhead squats, we are looking for a moderate load. Repetitions taken from the ground, with a 1s pause at the bottom of the squat in each repetition.
On the TTB and dumbbell minute, we are looking to refine our ability to change hands in the air as the dumbbell comes beneath head level.
On the handstand walk practice, this can also be modified for handstand pushup practice. Go the distance and tape the wall to refine our mechanics.
And lastly, the ski erg is written in there for variance, but the underlying theme is a conditioning finish to the round. Biking or running also fits just as well here.
LINS FITT 