LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
30 Seconds
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Solider Kicks
Shuttle Runs
Knuckle Drags
Side Lunge
Cradle Stretch
Shuttle Runs
Walking Samson
Walking Spidermans
Walkouts
Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Shuttle Runs
Side Shuffles
Skip for Height
Skip for Distance
MOBILITY (15:00 – 20:00)
Pigeon Pose: 1 Minute 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.
Child’s Pose on Kettlebell: 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Ankle Stretch: 1 Minute
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Metcon
WOD: Metcon (No Measure)
Goat Day
On the Minute x 20
Odd: Movement 1
Even: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
LINS FITT 