LINS FITT – Functional Fitness
Warm Up
WOU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Side Lunges
Inchworm to Push-up
Active Samson
Reverse Lunges
Chest Stretch
Slow Air Squats
Jumping Lunges
Child’s Pose
Jumping Air Squats
Modified Barbell Warmup
30 Seconds:
Back Rack Reverse Lunges
Good Mornings
Pausing Back Squats
Strict Press & Reach
Stiff Legged Deadlifts
Pausing Front Squats
MOBILITY (INCLUDED IN GROUP WARMUP)
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.
Child’s Pose
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.
TEACHING
BACK SQUATS & DEADLIFTS
Bar Over the Middle
On both the back squat and the deadlift, our focus will be keeping the bar over the middle of the foot. This cue serves athletes of every size. Everyone will have a different set-up based on their limb lengths. Some chests will be more upright than others. As you’re seeing and correcting, just look for that bar to stay centered throughout the movement. The best time to make corrections today is when athletes finish their set and take their rest.
Metcon
WOD: Metcon (AMRAP – Reps)
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
LINS FITT 