LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Forward and Back Hops to Plate
Down Dog
In and Out Hops to Plate
Up Dog
Plate Ground to Overhead
Push-up Plank Hold
Plate Floor Presses
Hollow Hold
Hands on Plate Mountain Climbers
Arch Hold
*Warmup Completed With a 15/10# Plate
MOBILITY (10:00 – 12:00)
Chest Stretch on Post: 45 Seconds Each Side
Place hand below chest height on a post of a rig or wall. Rotate chest and body away from the hand to feel a stretch in the pec.
Dead Hang From Bar: 30 Seconds
Passively hang from a pull-up bar for 30 seconds. Take long, deep breaths and try to get as tall as possible.
TEACHING (12:00 – 27:00)
DOUBLE UNDERS
Forearms
The focus for all three movements today will be on the forearms. On the double unders, we can think about pointing our forearms in the same direction that we would if we were running. This means pointing them straight ahead while keeping them tight to the body. It is common to see the forearms and elbows get away from the body, which makes the rope shorter. By simply bringing the elbows back and hands straight up, we keep the forearms pointing forward and we keep the rope in a better position.
Movement Prep
15 Seconds Easy Single
15 Seconds Higher Singles
15 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
60 Single Unders
40 Seconds of Practice
Strength
S: Bench Press (Build to Heavy Set of 3)
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
LINS FITT 