LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Plate Hops
Active Samson
Glute Bridges
Plate Ground to Overhead
Active Spidermans
Right Leg Glute Bride
Plate Counterbalance Squats (Video)
Push-up to Down Dog
Left Left Glute Bridge
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACHING )
PULL-UPS
Jumping Up to the Bar
How we jump up to the pull-up bar for our first rep can play a big role in the rhythm of the movement. If we start in a pendulum swing, it’s going to be very hard to recover from while still on the bar. There are two ways to find a balance kip swing and avoid the pendulum motion. The first would be to start directly underneath the bar. When we jump straight up, we begin in a dead hang. From here, we can use the shoulders to initiate the kipping movement. The other way would be to jump at the bar in a hollow position. This provides a little more momentum while maintaining balance in the swing. For athletes who find themselves out of rhythm, the best thing to do is drop down and simply restart in a good position.
Movement Prep
15 Second Dead Hang
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups
Strength
Front Squat (Front Squat 1 Pausing Front Squat 1 Front Squat)
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat
Metcon
Metcon (Time)
“Jack Daniels”
For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups
RX+
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups
If unable to run, complete one of the following:
2000 Meter Bike Erg
100/70 Calorie Schwinn
70/50 Calorie Assault or Echo Bike
1,250 Meter Row
LINS FITT 