LINS FITT – Functional Fitness
Teach/Skill
INFO: Warm-up (No Measure)
De-load Week.
Week #7 of “Grunt Work” in our mid-cycle back off week. Following, we’ll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6.
Volume is reduced significantly, for a specific reason – weights take a toll. In “Grunt Work”, we have a larger emphasis on weights, whether it be percentage builds on the major compound movements, or Body Armor finishers. This requires a necessary reload with the larger picture in mind.
Reducing volume to the tune of ~50% this week, this will buy us the well-deserved recovery so that we can continue the push ahead. Extra time spent on mobility or light skill work is great. But, let’s avoid adding additional volume on top, as our last five weeks will be more challenging than the first six. Let’s rest up.
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Active Samson
Active Spidermans
Wrist Stretch (Fingers Towards)
Slow Air Squats
Push-up to Down Dog
Wrist Stretch (Fingers Away)
Lateral Hops Over Barbell
Slow Burpees
Active Chest Stretch
Modified Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations
5 Strict Press & Reach
5 Back Rack Elbow Rotations
5 Good Mornings
MOBILITY (INCLUDED IN GROUP WARMUP)
Wrist Stretch
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingers away from the body the second time through
Active Chest Stretch
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 45 seconds.
TEACHING (10:00 – 25:00)
ROPE CLIMB
The Descent
The most difficult part of the rope climb sometimes isn’t the way up, it’s the way down. We’ll talk about a few things that can make the descent a little easier. First things first in maintaining friction on the rope. Rather than letting the feet spread apart wide, we only want to loosen the feet a little bit. Just enough to slide down. When the feet spread, it requires that we use a lot of upper body to prevent from falling. There are two common ways to move the hands on the descent. Take a look at the hand over hand and grab method in today’s daily video.
Movement Prep
5 Hanging Knees to Elbows
3 Half Way Rope Climbs
1 Rope Climb
Movement Substitutions
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (5:1)
Metcon
WOD: Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs
Directly Into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
LINS FITT 