LINS FITT – Functional Fitness
Mindset
M: Metcon (No Measure)
The WHY…
“Sled Dog”
CYCLE LENGTH: July 1st – September 7th (10 Weeks)
Cycle Description
A Sled Dog is depressed when its not working. Yelping and howling outside, it lives for the grind. It can’t wait to run. The harder the job, the more they thrive. Welcoming adverse conditions, they expect the snowstorms, and they expect to overcome them. The Sled Dog knows no other way. The Sled Dog will outwork everyone.
In our previous training cycle, “Grunt Work,” we built a foundational base of strength for the coming CrossFit Games season. Now, we’ll bridge the gap between a higher percentage squat with the stamina of a Sled Dog. Barbell cycling, stamina squats, and higher volume capacity work will be our focus over the next 10 weeks.
Let’s squat heavy, but also be able to race through 10 rounds of “Macho Man.” Let’s snatch heavy, but be able to attack 50 Power Snatches with confidence. Let’s look at Open 19.5, and look forward to the thrusters. The Sled Dog knows no other way. Training starts Monday, July 1st. Suit up
Block 1
July 1st – July 28th
Deload Week
July 29 – August 4
Block 2
August 5 – September 7
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Active Samson Click Here
Kettlebell Deadlifts
Push-up to Down Dog Click Here
Russian Kettlebell Swings
Inchworm to Push-ups Click Here
Kettlebell Goblet Squats
*Performed with lighter kettlebell
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Reverse Lunges (Each Side)
5 Elbow Rotations
5 Strict Press & Reach
5 Romaninan Deadlifts
5 Front Rack Reverse Lunges (Each Side)
MOBILITY (10:00 – 12:00)
Pigeon Pose with Kettlebell Lat Reach: 1 Minute Each Side
https://www.youtube.com/watch?v=QDaXekW8e14
TEACHING (12:00 – 22:00)
KETTLEBELL REVERSE LUNGES
Vertical Shin
Reverse lunges make it easier to find a vertical shin that forward lunges or walking lunges because the front leg stays stationary, allowing for better control. All athletes have to do is step far enough behind them with the back leg that they are able to maintain a fairly vertical shin in the bottom position. These are alternating lunges, so athletes will switch legs every rep as they hold the bell in the goblet position.
Movement Prep
10 Reverse Lunges (No Weight)
6 Reverse Lunges (Light Kettlebell)
PUSH JERKS
Vertical Torso
Unlike the torso in the kettlebell swing, the only option we have to choose from on the push jerk is a vertical torso. With the bar traveling straight up overhead, we want to keep everything upright and balanced in the dip and the drive. Three things we can think of to maintain better control of our torso:
Slow down the dip
Weight in the heels
Hips back, knees forward
Take a look at the daily video for a visual of the torso angle we’re looking for in the push jerk and kettlebell swing.
Movement Prep
10 Second Dip Hold
5 Slow Dips
5 Push Press
5 Push Jerks
Daily Video
https://www.youtube.com/watch?v=56eKql4JfxE&feature=youtu.be
Weightlifting
S: Push Jerks
Part 1: with empty barbell
STRICT PRESS FROM JERK RECEIVING POSITION
For Quality:
3 Sets of 5
STIMULUS
The focus on this strict press variation is to hammer home the receiving position of the push jerk
You can build in weight, but keep the loading light enough that it preserves the quality of the movement
Rest as needed between sets to maintain solid positioning
MOVEMENT FOCUS
The focus here is keeping a tight midline and a straight bar path
Keeping the weights light and tempo controlled enables you to better feel out those two points of performance
MOVEMENT PREP
With Empty Barbell:
20 Second Dip Position Hold
15 Second Dip Overhead Hold
10 Pausing Dips (1 Second)
5 Receving Position Strict Presses
Then..
3 Sets of 5:
Very Light Warmup Sets
PART 2:
PUSH JERK
Every EMOM Minutes x 5 Sets:
3 Push Jerks
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%
STIMULUS
Coming out of the rack, we’ll work through some manageable percentage work here to tie the knot on the push jerk skill and strength session
Metcon
M: Metcon (AMRAP – Rounds and Reps)
“BEEF JERKY”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)
MOVEMENT PREP
Warmup Round 1:
9 Kettlebell Swings
6 Kettlebell Reverse Lunges
3 Push Jerks
*Performed at Lighter Weights
STIMULUS
Grinding through a weightlifting triplet to finish out our gym session today
Choose weights on all 3 movements that you can complete in 1-2 sets each round
The kettlebell is held in a goblet position for the reverse lunges
Alternate legs each rep for a total of 7 per side
The push jerk barbell comes from the ground
Looking to complete somewhere in that 3-4 round range, meaning each round takes somewhere between 3-4 minutes
STRATEGY
One planned break on each movement makes these sets very manageable both mentally and physically
If there is one movement you plan on holding onto unbroken, make it the push jerks
The extra clean that comes with breaking the push jerk will be the most taxing break of any movement
Kettlebell Swings: 21 Straight or 12-9
Kettlebell Reverse Lunges: 14 Straight or 8-6
Push Jerks: 7 Straight or 4-3
MOVEMENT FOCUS
Preserve movement focus from Push Jerk skill & strength session
LINS FITT 