“Waterlogged”

LINS FITT – Functional Fitness

Warm Up

WUWU: Metcon (No Measure)

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

30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson

Faster Row

Straight Legged Inchworms

Dumbbell Warmup

Each Side (With 1 Light Dumbbell):

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Front Rack Reverse Lunges

5 Strict Press

MOBILITY (12:00 – 15:00)

Pigeon Pose on Box: 1 Minute Each Side

From a pushup position, sweep one leg beneath your body and elevate it onto a box. 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 Box: 1 Minute Each Side

With arms together and straight out front on a box, 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.

Teaching

DUMBBELL SNATCHES

Snatch Progression

Our snatch progression today will break down the snatch into 5 parts, each touching on a single point of performance. Below are the five parts and their goals. Reference today’s daily video for a visual of each movement.

1. Dumbbell Deadlifts: Both bells touching the ground between the feet

2. Jump Shrug: Jumping with the elbow locked

3. High Pulls: Keeping the weight close to the body after jumping with the legs

4. Strict Press: Elbow by the ear and locked out in the finish position

5. Dumbbell Snatches: Putting all the pieces together

Movement Prep

With a Lighter Dumbbell (Each Side):

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

Metcon

WOD: Metcon (Time)

“Waterlogged”

800 Meter Run or 1000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20″)

RX+

Dumbbell – 70/50

Box – 30″/24″

Metcon

BA: Metcon (No Measure)

4 Giant Sets:

6 Strict/Weighted Pull-Ups

12 Plate Hip Raises

Mornings

24 Sit-Ups

BA: Metcon (No Measure)

4 Giant Sets:

6 Strict/Weighted Pull-Ups

12 Plate Hip Raises

Mornings

24 Sit-Ups