LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Easy Single Unders
PVC Pass Throughs
Quick Single Unders
PVC Overhead Squats
High Single Unders
PVC Power Snatch + Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
MOBILITY (10:00 – 12:00)
Barbell Ankle Stretch: 90 Seconds
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HANG SQUAT SNATCH
Scoop, Don’t Swing
Our focus on the barbell today is “scooping” under the barbell with the knees to get the body in a vertical jumping position. This knee position differs from that of a kettlebell swing, where we want the weight to travel slightly forward and up. On any olympic lift, we want all the momentum traveling in a straight line overhead. This will make the bar easier to receive in the bottom of the squat, where balance is key. Check out the daily video for a walkthrough of “scooping” under and our movement prep drills.
Movement Prep
10 “Scoop” Jumps
10 PVC “Scoops” (Knee to Hip)
5 PVC Hang Squat Snatches
5 Barbell Hang Power Snatches
5 Barbell Hang Squat Snatches
Movement Substitutions
Hang Power Snatches
Hang Power Snatch + Overhead Squat
Strength
S: Hang Squat Snatch Complex (EMOM x 12min)
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
Build to a Heavy
Each rep begins with a deadlift, then the rep is taken from above the knee
As coaches, this is the best time to make positive change in the hang squat snatch
Work your way around the room, starting with athletes who need the most attention and work your way backwards
First half is lighter technique work, add more weight in the second half if things are looking good
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders
n “High Heels” we have a light barbell coupled with the jump rope. Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken if we tried. On the lighter side today, which in turns, turns our focus to transitions and metabolic pacing.
As we look at the hang snatch, we still need to respect the barbell. Although a lighter load, if we find ourselves muscling our way through, we will be tiring our shoulders and arms unnecessarily. On the double-unders, if we lose our spin, it’s rarely due to our breathing, and more so because our arms went “lactic”. By respecting the barbell, we can continue the push forward with the jump rope which is likely going to be the limiting factor in the later rounds (avoiding trip ups).
The jump rope will be the friction spot for most of us inside this workout. Although the met-con will be there, our ability to maintain control on the rope will likely be the separator. We can control our pacing here through the above to start (efficiency on the barbell), but also through composure breaks after picking up the jump rope.
After completing our final hang squat snatch, pick up the rope, and take a moment to breathe. This composure breath may last a full 5 seconds, or even a fraction of a second (depending on our DU capabilities). But having this break here allows us to stay centered and relaxed on the rope. And this is a must deeper inside the workout. Where we are not looking to take a composure break is before the snatch barbell. This is a loading light enough to grab and go. To just start. So let’s do that, knowing that we are going to take our brief break before we start the double-unders.
This is a workout where we are looking for our last round to be just as fast as our second. We are striving for consistency.
LINS FITT 