LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
1 Minute
Easy Bike
PVC Pass Throughs
45 Seconds
Medium Bike
Easy PVC Thrusters
30 Seconds
Faster Bike
PVC Power Snatch + Overhead Squat
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
TEACHING
Barbell Movements
Focus: The Upper Back
We often talk about the elbows staying up in the thruster, but one reason the elbows may be dropping is because athletes have lost the rigidity in their upper back. In this movement, we can focus on keeping elbows high and the upper back solid by pulling the shoulders down and back. If we also take this concept over to the power snatch, it helps athletes maintain a neutral spine in the pull off the floor. Keeping the upper back rigid during the pull allows athletes to get the bar higher on the body for the jump overhead.
Metcon
WOD: Metcon (Time)
Teams of 2
*each person completes the reps on the movement then switch*
21-18-15-12
Cal Bike
Power Snatches
Thrusters
W-55,65,80,95
M-75,95,115,135
Stimulus wise, we are looking for:
1st Weight – Very light. 30+ repetitions unbroken when fresh is a possibility on both movements.
2nd Weight – Moderate. 21+ repetitions unbroken when fresh is a possibility on both movements.
3rd Weight – Moderate-Heavy. 15+ repetitions unbroken when fresh is a possibility on both movements.
4th Weight – Heavier, but manageable. 9+ repetitions unbroken when fresh is a possibility on both movements.
Coupling two barbell movements, as we build our barbell cycling capacity.
Today, let’s use a single barbell, and change weights as we go.
LINS FITT 