Elizabeth

LINS FITT – Functional Fitness

Warm-up

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

1 Minute

Active Spidermans

Glute Bridges

40 Seconds

Active Dive-bombers

Single Leg Glute Bridges (20 Seconds Each Side)

30 Seconds

Push-up to Down Dog

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

TEACHING

RING DIPS

Knees Up, Press Up

In the ring dip, we start the kipping motion from the bottom up. After athletes lower themselves into the bottom of the dip, we have to close the hip before we can open it to create power. We do this by bringing the knees up, then opening the hips, then pressing. This wave like motion makes it much easier to complete than a strict ring dip. See the daily video for a demonstration. https://www.youtube.com/watch?v=pfdHolPWBz0&feature=youtu.be

Other Things to Consider

Rings stay close to the body throughout

Shoulder width set-up

Shoulders below elbows at the bottom

Fully locked out at the top of each rep

Movement Substitutions

Strict Dips

Push Ups

Strength

S: Stamina Squating (EMOM x 12)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
“Maybe if I ate meat like Josiah I could beat him. Ha who are we kidding Josiah will always be better than CHJ in squats 😂”

GENERAL

Strength piece coupled with a CrossFit Benchmark workout

Looking for weights and variations that take us under 12 minutes to complete

Last completed on 2.5.18

RING DIPS

Ring dips provide more of a coordination challenge than the push-up

Choose a variation you could string together 10-12 reps unbroken

Substitutions listed in teaching section

SQUAT CLEANS

Choose your “Grace” weight

Something you could cycle for 10+ reps unbroken when fresh

Likely going with small sets or singles within the workout today

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
GENERAL

Strength piece coupled with a CrossFit Benchmark workout

Looking for weights and variations that take us under 12 minutes to complete

Last completed on 2.5.18

RING DIPS

Ring dips provide more of a coordination challenge than the push-up

Choose a variation you could string together 10-12 reps unbroken

Substitutions listed in teaching section

SQUAT CLEANS

Choose your “Grace” weight

Something you could cycle for 10+ reps unbroken when fresh

Likely going with small sets or singles within the workout today