LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
MINDSET
“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya
We are like the bird.
We can go anywhere in the world.
But despite having such an incredible capability, something holds us back.
I don’t have the time.
I’m not educated enough.
I’m too old.
I’m too young.
I can’t afford this.
This is all I’ve ever known.
I’m afraid to fail.
Every single one of the above can be legitimately, true. But even if that were the case, it doesn’t change the core of what they are. A list of excuses.
This is not to be misinterpreted as belittling the challenge, or undermining the difficulty, as change truly does require an inhuman amount of effort. It is instead, seeing the list for what it is.
What Harun Yahya expresses is a perspective: we always have the choice.
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Line Drills
Quad Stretch & Straight Leg Kicks Down
Lunge Back
Side Lunge & Cradle Stretch Down
Bear Crawl Back
Walking Samson & Walking Spidermans Down
Reverse Bear Crawl Back
High Knees & Butt Kickers Down
Crab Walk Back
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
First stretch half way down the floor. Second stretch the rest of the way. Complete last movement the full length back.
MOBILITY (10:00 – 12:00)
Pigeon Pose + Wrist Stretch: 30 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. During stretch, place fingertips towards you to stretch out the forearms.
Pigeon Pose + Lat Stretch: 30 Seconds Each Side
Same as above, but athletes will reach arm across the body to stretch the lat. When right leg is forward, reach the right arm across the body. When the left leg is forward, reach the left leg across the body.
TEACHING
STRICT PRESS
Elbow Position
Our focus today on both movements is dialing in the front rack position and bar path.
Setting up for the strict press, athletes can look to have their elbows ever so slightly in front of the bar. This will be different than the high elbowed push press or push jerk position. Since athletes aren’t using the legs here, elbows more underneath the bar allows them to better transfer energy from their arms into the barbell. Having the wrist locked out instead of bent back also enables a strong connection to the weight in their hand.
Bar Position
We don’t want to do any more work than we need to today. Getting the bar as high
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)
“Black Eye”
5 Rounds:
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
Metcon
Mid: Warm-up (No Measure)
2 sets of 40s on 20s off
Sit Ups
Hollow Rocks
Plank Hold
LINS FITT 