LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
30 Seconds
Jumping Jacks
Air Squats
PVC Pass Throughs
Lateral Hops Over Bar
Active Samson
PVC Overhead Squats
Reverse Lunges
Active Spidermans
Narrow PVC Pass Throughs
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Teach/Skill
T/S: Warm-up (No Measure)
PULL-UPS
Hollow and Arch
A big component of gymnastics movements are the hollow and arch positions. If we’ve ever done them on the floor, we know how much work goes into them. They are challenging to hold. When we move up to the bar, we can aim to work just as hard to maintain these positions.
One thing that often gets lost somewhere between the floor and the bar is the rib cage positioning. While it is tucked on the floor, it has the tendency to flare out on the bar. This can happen due to loss of focus or athletes fighting for more range of motion. Let’s keep the rib cage tucked in as we move between hollow and arch positions.
The other thing that can go missing on the bar is keeping the legs long and tight together. As we navigate between our two positions, we can focus on keeping the quads and glutes squeezed. Just like in the burpees yesterday, the tighter we are here, the better we move.
Work just as hard on the bar as we do on the floor.
Movement Prep
15 Second Hollow Hold
15 Seconds Arch Hold
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10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
Movement Substitutions
Reduce Reps
Ring Rows
25 Strict Pull-ups
Strength
S: 3-POSITION POWER SNATCH (Every 90s x 6)
Speed Under
We’re starting today by building to a 3-position power snatch. We’ll complete the complex without dropping the bar. The goal is to pass through each of these positions as we travel up the body on the snatches within the workout. They are checkpoints that, if we hit them, will make our lifts feel smoother.
In the first position, the bar is sitting around the pockets with the shoulders slightly in front.
In the second position, the bar is resting one inch above the knees with the shoulders way in front of the bar.
In the third position, the bar is on the floor in our regular power snatch position.
The higher up we are on the body, the less we are using the legs. This means that generating the speed with the hips and getting under the bar quickly will be important. The top two positions set the tone for a good snatch. If we can hit the rep from the first position, we’re more likely to succeed at the two that follow. Be fast and snappy under that bar from the beginning.
Metcon
WOD: Metcon (Time)
“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Kipping Pull-ups or 25 Strict Pull ups
30 Power Snatches (115/80)
LINS FITT 