LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
AMRAP 5min:
Partner 1:
50 Meter Light 1 Kettlebell Farmers Carry
Partner 2:
AMRAP:
5 Push-up to Down Dogs
10 Active Samsons
*Switch Stations When Partner Returns From Run
Kettlebell Warmup
Performed With Light Kettlebell:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Goblet Squats
5 Goblet Reverse Lunges (Each Side)
5 Single Leg RDL’s (Each Side)
TEACHING
KETTLEBELL SWINGS
Knees
As we load up for the kettlebell swings, we want the knees to be unlocked without bending too much. Rather than squatting the weight down, we want to hinge by sending the weight back. In this position, this shin will be pretty much vertical.
Hips
The kettlebell swing is a hip driven movement. The Russian Kettlebell Swing is a great way to feel out using mostly the hips. Only having to get the bell to eye level in this variation, athletes can feel out the aggressive hip pop that will eventually get the bell all the way overhead. Squeeze the glutes hard to use more hips.
Arms
The arms are there to hold on to the kettlebell, but are not involved in actively pulling the weight up. If we have a death grip on the bell, it is more likely that we’ll use them. We want to keep them engaged without overdoing it. Maintain that connection with the arms, but use primarily the hips to drive the weight overhead. See the daily video for a run through of all three of these teaching points.
Movement Prep
10 Hip Pops
5 Russian Kettlebell Swings
5 Kettlebell Swings
Gymnastics
G: Metcon (AMRAP – Reps)
TEST 1
Strict HSPU-1 Attempt for Max Repetitions
If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
Two options for completion find a weight you can do 8-10reps at for a MAX weight:
Dumbbell Strict Presses
Barbell Half Presses
TEST 2
Strict Pull Ups
1 Set for Max Repetitions
If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
AMERICAN KB Swings
LINS FITT 