LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
45 Seconds
Easy Bike
Active Spidermans
30 Seconds
Moderate Bike
Mountain Climbers
15 Seconds
Fast Bike
Burpees
*Alternating between bike and bodyweight movement with a buddy
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength
S: Deadlift (3×5 @ 40-50% of max)
DEADLIFTS
Hips Above Knees
When setting up for the deadlift, we want the hips to be positioned above the knees with a flat back. This position also allows for a vertical shin. When the shin is relatively straight, we have an easy path for the bar to follow.
If the hips are set up too low, the shins will move forward and this path becomes difficult. This setup resembles more of a squat that a hinge and puts more strain on the lower back. Let’s take the path of least resistance and start with hips above the knees.
Shrug Down
In the setup, we talked about having a flat back. A big part of maintaining a flat back is the upper body, as that is what connects athletes to the weight. The goal with the upper body is to keep it rigid and unmoving. The lats and muscles of the upper back are responsible for keeping the upper body from flexing forward.
We can think about actively shrugging down and in to keep the upper body in the same position throughout the lift. Feel this out without the bar in the hands. It is easier to use the lats when the shoulders are shrugged down and in rather than when they are shrugged up and forward.
Metcon
WOD: Metcon (Time)
“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike
score is slowest round
LINS FITT 