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LINS FITT – Functional Fitness

Warm Up

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

Buddy Relay

AMRAP 10:

10 Box Step-ups

10 Air Squats

100 Meters of “Rowling”

*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.

TEACHING

DUMBELL FRONT SQUATS

Arms First

The dumbbells provide a different challenge in the front rack than a barbell does due to their unstable nature. One way to offset some of the additional challenge is to stay in a good position. When the chest or elbows drop during the squat, we only make it harder on ourselves. We have to work twice as hard to hold on to the weight in this scenario.

Coming out of the bottom of the squat, we can think of driving up with the arms first. Pretend like there are hands underneath the elbows that are pushing them towards the ceiling. The higher the elbows, the lighter the weight will feel.

Movement Prep

8 Dumbbell Front Squats (With Lighter Set of Dumbbells)

WOWOD: Metcon (Time)

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Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50’s/35’s)

500 Meter Row

*3 Rounds Each, Switching After Complete Rounds ”

GENERAL DESCRIPTION

Teams of 2, but athletes don’t have to be using the same dumbbell weight

Switch after full rounds, score is total time

No tag necessary, just switch off following last meter

With rest build it, rounds are meant to be completely quickly

Expecting rounds to take around 3-4 minutes

BOX JUMPS

Choose a box that is slightly higher than what you’re used to

Don’t want it to be so high that it becomes intimidating or negatively effects intensity

These are box jumps, not overs, so we’ll stand to full extension

DUMBBELL FRONT SQUATS

Two dumbbells held in the front rack

Choose a challenging weight, but one that you can ideally complete unbroken each round