LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
PVC Good Mornings
PVC Back Squats
Straight Leg Inchworm to Push-up
PVC Elbow Rotations
PVC Snatch Grip Push Presses
Straight Leg Inchworm to Push-up
PVC Overhead Squats
PVC Snatch Grip RDLs
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
TEACHING
OVERHEAD SQUATS
Bar High
Just like our front squats from a week ago, we can pretend that there are balloons on the barbell. The bar should be the first thing that leads athletes out of the bottom of the squat. Especially with a movement that involves so much balance, barbell first instead of hips first is key. Keep the elbows locked out as you continue to apply upward pressure into the barbell throughout the whole movement. Bringing the hands in slightly from our snatch grip, if mobility allows, may make it easier to support the weight overhead and apply pressure into the bar.
Movement Prep
5 Pausing Overhead Squat
5 Overhead Squats
Strength
S: Snatch Complex (2:00 x 5 Sets)
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.
Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex for the day.
Metcon
WOD: Metcon (Time)
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
115/85
155/105RX+
GENERAL
Two part workout focused on barbell cycling
Build to something heavy, but good looking in part 1
Looking to get around 5 rounds (2 minutes per) in “Bartender”
BARBELL MOVEMENTS
Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor
Should be something you will not have to break with more than once on both movements
LOGISTICS
For athletes unable to go overhead, hang power cleans, power cleans, and front squats will be the best alternative
LINS FITT 