LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
Line Drills (Stretch Down & Jog Back)
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
Straight Leg Inchworms
Bear Crawl
Reverse Bear Crawl
Crab Walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Gymnastics
G: Strict HSPU (10 Sets for Time: 30% of Max Strict HSPU)
10 Sets for Time:
30% of Max Strict HSPU
Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.
If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.
On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:
1.Elevated Platform Strict HSPU
2 Strict Presses with Dumbbells or Barbell
If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
RX: Strict Nicole
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
RX+
400m Run, 15 Ring Muscle-Ups
400m Run, 21 Toes to Bar
400m Run, 27 CTB Pull-Ups
400m Run, 9 Ring Muscle-Ups
400m Run, 15 Toes to Bar
400m Run, 21 CTB Pull-Ups
Strict Nicole:
GENERAL
Strict variation on a CrossFit Benchmark Workout
Looking for athletes to get 6-7 shots at strict pull-ups today
Score is total strict pull-ups
STRICT PULL-UPS
Choose a variation you can get at least 6-7 reps with each round (35-50 Total)
Consider an unbroken set one where you can hold on while maintaining quality of movement
LOGISTICS
If Unable to Run:
500 Meter Row
28/20 Calorie Assault Bike
LINS FITT 