LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
20 Seconds
Active Spidermans
Push-up to Down Dog
Active Samson
Straight Legged Inchworms
Air Squats with Arms Overhead
30 Seconds
PVC Pass Throughs
PVC Sotts Press
PVC Overhead Squats
PVC Pass Throughs (More Narrow)
Barbell Snatch Warmup
5 Good Mornings
5 Elbow Rotations
5 Snatch Grip Push Jerks
5 Overhead Squats
5 Snatch Grip Deadlifts
TEACHING (12:00 – 20:00)
POWER SNATCH
No Feet
The goal of the no feet power snatch is to help athletes get under the bar instead of jumping the feet wide. We’ll start with feet in the receiving position and keep them there throughout the whole movement. By “keeping our feet in cement”, we train ourselves to send the hips back and down instead of sending the feet excessively wide.
Power Snatch + Overhead Squat
To further dial in our receiving position, we’ll complete a regular power snatch (able to move the feet) followed by an overhead squat. If we jumped our feet to the right width, it should be a stance we feel comfortable overhead squatting from. We like the saying, “a failed power snatch is a squat snatch.” This means that athletes got too far under the bar instead of star-fishing the feet. Reference the daily video to see both of these in action.
Strength
WOS: Snatch (15 minutes to build to 1 rep max)
Can work on squat snatch or power snatch
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
GENERAL
Looking to choose the option that keeps the bar in motion as much as possible
The less is more approach here can be valuable in chipping away at these reps
POWER SNATCH
Singles
10 Sets of 3
6 Sets of 5
5 Sets of 6
8-7-6-5-4
8-8-7-7
M: Metcon (No Measure)
Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks
LINS FITT 