LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
Run Warmup
200 Meter Easy Run
30 Seconds
Straight Leg Inchworm to Push-up
Air Squats
Push-up to Down Dog
Air Squats
Front Plank to Push-up Planks Click Here
Air Squats
Modified Barbell Warmup
5 Romanian Deadlift
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each)
5 Front Squats
5 Strict Press and Reach
5 Push Press
TEACHING (12:00 – 25:00)
We want to give athletes plenty of time to work through logistics and build in weight. We’ll quickly prepare each movement and then let them break out into their teams. Throwing a slight pause in each movement prep to work on positioning.
DEADLIFT
Pausing Deadlift
Our pause in the deadlift will happen just and inch below the knee. The 2 second pause here will help athletes slow the first pull to keep their hips and shoulders rising at the same time.
Movement Prep
5 Pausing Deadlifts
5 Deadlifts
FRONT SQUAT
Pausing Front Squat
Our pause in the front squat will happen in the bottom position. This pause gives athletes a couple seconds to focus on elbows up, knees out, and heels down.
Movement Prep
5 Pausing Front Squat
5 Front Squats
PUSH JERK
Pausing Push Jerk
Our pause on the front squat will happen in the initial dip in the front rack and the catch overhead. The pause in the dip reinforces balance and the pause in the catch brings a focus to catching in a quarter squat with elbows locked out overhead.
Movement Prep
5 Pausing Push Jerks
5 Push Jerks
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
Run Warmup
200 Meter Easy Run
30 Seconds
Straight Leg Inchworm to Push-up
Air Squats
Push-up to Down Dog
Air Squats
Front Plank to Push-up Planks Click Here
Air Squats
Modified Barbell Warmup
5 Romanian Deadlift
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each)
5 Front Squats
5 Strict Press and Reach
5 Push Press
TEACHING (12:00 – 25:00)
We want to give athletes plenty of time to work through logistics and build in weight. We’ll quickly prepare each movement and then let them break out into their teams. Throwing a slight pause in each movement prep to work on positioning.
DEADLIFT
Pausing Deadlift
Our pause in the deadlift will happen just and inch below the knee. The 2 second pause here will help athletes slow the first pull to keep their hips and shoulders rising at the same time.
Movement Prep
5 Pausing Deadlifts
5 Deadlifts
FRONT SQUAT
Pausing Front Squat
Our pause in the front squat will happen in the bottom position. This pause gives athletes a couple seconds to focus on elbows up, knees out, and heels down.
Movement Prep
5 Pausing Front Squat
5 Front Squats
PUSH JERK
Pausing Push Jerk
Our pause on the front squat will happen in the initial dip in the front rack and the catch overhead. The pause in the dip reinforces balance and the pause in the catch brings a focus to catching in a quarter squat with elbows locked out overhead.
Movement Prep
5 Pausing Push Jerks
5 Push Jerks
Metcon
WOD: Metcon (Time)
Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Object Run (50/35)
60-50-40-30:
Deadlifts
Front Squats
Jerks
Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115
LOGISTICS
Flow of Workout:
800 Meter Team Run
60 Reps of Everything (115/85)
800 Meter Team Run
50 Reps of Everything (135/95)
800 Meter Team Run
40 Reps of Everything (155/105)
800 Meter Team Run (175/115)
30 Reps of Everything
Must complete all the deadlifts before moving onto the front squats and so on…
If you hit the 30 minute cap, put 30:00 as score and put reps completed in the notes
If unable to Run in general:
80/60 Calorie Schwinn
55/40 Calorie Assault or Echo Bike
1600 Meter Bike Erg
1000 Meter Row
Machine Until Teammates Return
LINS FITT 