LINS FITT – Functional Fitness
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Easy Single Unders
Right Arm Dumbbell Swing
Left Arm Dumbbell Swing
Quick Single Unders
Right Arm Dumbbell Hang Muscle Clean
Left Arm Dumbbell Hang Muscle Clean
Higher Single Unders
Right Arm Dumbbell Strict Press
Left Arm Dumbbell Strict Press
Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Strict Press & Reach
5 Push Press & Reach
MOBILITY (10:00 – 12:00)
Front Rack Stretch: 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Child’s Pose: 1 Minute
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 (12:00 – 20:00)
DOUBLE UNDERS
Rope Path
Todays theme is all about a good path of the object we’re moving. On the double unders, that means keeping the rope in the same “lane” throughout the entire rotation. One way to maintain position and accuracy with the rope is to try and hit the rope on the spot on the floor every time around. To do so, you naturally have to keep the hands and elbows in the same position. Think elbows back, hands in front of the hips, and try to make contact with the same point on the ground to allow the rope the take the same route every spin.
Gymnastics
G: Metcon (No Measure)
12 Sets for Time:
30% of Max Strict HSPU
Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets. If completed last week, your previous time will display below. Let’s see how close to it we can come, despite the additional 2 sets.
Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets.
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:
Elevated Platform Strict HSPU
Strict Presses with Dumbbells
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
WODAM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row
DUMBBELL HANG CLEAN & JERKS
Just like the double unders, think about breaking these up into 2 sets (10-10)
We switch arms every 5 reps, so you may be able to hang on unbroken because one arms gets some built in rest
LINS FITT 