LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“There is a difference between listening, and waiting for your turn to speak.” – Simon Sinek
It is a skill to be able to listen. Not to “hear”, but to listen. Sincere listening.
Most, as they hear words from another, are already formulating what they are going to say in response. It’s very obvious in an argument. While in a heated conversation, it’s possible to have individuals so focused on getting their point across, that the words of the other literally can’t be processed. They fall to deaf ears.
Possibly more common, is the hurried conversation.
Where we are “there”, in the conversation, but really… not there.
Our physical presence and mind can be in two very different places.
When we talk with someone today, whether it’s a friend, co-worker, family member, let’s listen. Not with the intent to give a response, but to purely appreciate and value their thoughts. In the words of Brian McGill, “One of the sincerest forms of respect, is actually listening to what another has to say”.
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Easy Row
Active Samson
Moderate Row
Active Spidermans
Faster Row
Air Squats
Wallball Partner Warmup
Grab a partner and a light wallball for this warmup. Place athletes on opposite sides of the room.
2 Rounds:
:20 Seconds Chest Passes
:20 Seconds Lateral Passes
:20 Seconds Lateral Passes (Other Side)
:20 Seconds Squat Passes
MOBILITY (12:00 – 15:00)
Chest Stretch: 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 1 minute.
Medicine Ball Squat Hold: 45 Seconds Each Side
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground. Stagger the ball towards one side of the body and lean into it to also stretch that ankle. Switch sides after 45 seconds.
Strength
S: Back Squat (5 reps EMOM)
5 reps EMOMx 10min
Start at 50% and increase every 2-3 rounds
Metcon
WOD: Metcon (Time)
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Dumbbell Snatches (50/35)
15 Burpees
GENERAL
CompTrain Benchmark Workout
Looking for workout to take somewhere between 12-18 minutes (4-6 minutes per round)
WALLBALLS & DUMBBELL SNATCHES
Choose a weight you could complete unbroken when fresh and in no more than 2 sets during the workout
LOGISTICS
Stagger by 2-3 minutes if short on rowers
LINS FITT 