LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 15:00)
30 Seconds
Active Samson
Child’s Pose
Alternating Single Leg Touches
Child’s Pose with Left Reach
Inchworm to Push-ups
Child’s Pose with Right Reach
Single Arm Dumbbell Warmup
Complete with 1 Light Dumbbell:
5 Deadlifts (Each Side)
5 Bent Over Rows (Each Side)
5 Hang Power Cleans (Each Side)
5 Strict Press & Reach (Each Side)
5 Goblet Squats
TEACHING (15:00 – 25:00)
CHEST TO BAR PULL-UPS
Elbows
Two things we can think about today with the chest to bar pull-ups, both involving the elbows.
1. Elbows Back: Pulling the elbows back behind us instead of straight down towards the ground helps athletes pull themselves into the bar to make contact and better exposes the chest.
2. Elbows Push Away: If we’re able to drive the elbows back, it also puts athletes in a better position to press away from the bar at the top. Think of it similar to a “bench press” away from the bar at the top. This press away instead of dropping straight down enables athletes to maintain a better rhythm as they string together reps.
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Gymnastics
G: Metcon (No Measure)
3 Stations EMOM x 9 (3 times at Each Station)
Station 1: Light Cardio- Bike/Row
Station 2: Strict Handstand Push Ups: Use your max from last week- 80% of scaled weight 8-10 reps, or 8-10 strict HSPU or deficit HSPU
Station 3: Hand Stand Walking Practice- Scale to Bear Walks, Wall Walk Ups or HS Walks around a box
Metcon
WOD: Metcon (Time)
“Run DMC”
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups/ RX+ 8 Bar Muscle Ups
200 Meter Run
10 Dumbbell Snatches (70/50)
GENERAL
Balanced triplet workout that’s one part monostructural, gymnastics, and weightlifting
Going a little heavier and little more complex on the indoor movements
Keeping the rep scheme small and breaking the movements up with short runs between to maintain bigger sets and intensity
CHEST TO BAR PULL-UPS
Looking for a pull-up variation or rep scheme that you can complete in 1-2 sets
DUMBBELL SNATCHES
Heavier dumbbell than usual, but something you can still catch in a locked out position overhead on each rep
RUN
If unable to run, complete one of the following:
250 Meter Row
20/14 Calorie Schwinn
14/10 Calorie Assault or Echo Bike
400 Meter Bike Erg
LINS FITT 