LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
DAILY MINDSET
“The most common lies a man tells are to himself.” – Frederich Nietzsche
Do you ever think, about the way you think?
Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people.
This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.
As we move through our day today, let’s think about the way we think.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
40 Seconds
PVC Pass Throughs
Active Spidermans
PVC Power Snatches
Active Divebombers
PVC Power Snatch + Overhead Squat
Push-up to Down Dog
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
BARBELL MOVEMENTS
Receiving Position
The goal of our movement prep today is to dial in a better receiving position for the snatches and overhead squats. We’ll practice this by breaking the squat snatch into it’s two parts. These parts are the power snatch and overhead squat. By starting high with the power snatch and working our way down into the squat snatch, athletes can feel out where to meet the bar, proper footwork, and a rock solid punch up into the weight. See the daily video for the full visual breakdown of today’s teaching points. Here is a summary of what we’re looking for with each piece of movement prep:
Power Snatch: Catch the bar in a quarter squat position with hips back
Power Snatch + Overhead Squat: Catch the bar in a quarter squat and pause. Before standing up, squat down below parallel and then stand.
Power Snatch + Overhead Squat + Squat Snatch: Perform 3 reps of the power snatch + overhead squat, followed by 3 reps of a squat snatch. All we’re doing with the squat snatch is taking the pause out before squatting below parallel.
Note that in the strength complex, athletes will stand to full extension following their power snatch. The power snatch + overhead squat is designed as a movement prep drill to work on catching the power snatch and squat snatch with the same footwork.
Movement Prep
3 Barbell Power Snatches
3 Barbell Power Snatches + Overhead Squats
3 Barbell Power Snatch + Overhead Squats + 3 Squat Snatches
Strength
S: Clean (EMOM 7min)
1 rep
40-50-60-70-80-90-100
Metcon
WOD: Metcon (Time)
4 rounds:
RX+
400-m run
3 legless rope climbs
7 squat snatches (185/130)
RX
400-m run
3 rope climbs
7 squat snatches (135/75)
Scaled
400m run
6 strict pullups banded or kids bar
7 squat snatches at a weight you can that requires singes and that you can catch in and not ride down
Time cap: 20 minutes
LINS FITT 