LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
DAILY MINDSET
“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison
Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.
We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.
Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.
This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
Line Drills
Click Here for Video Demo of Movements:
High Knee Karaoke
Over the Hurdles
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Click here for movement explaination https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
TEACHING (15:00 – 30:00)
PULL-UPS
Grips
How you hold the pull-up bar can depend on hand size. For athletes with smaller hands, it might be helpful to go with the “thumb over” grip to get more surface area in contact with the steel. If you have a bigger hand, the “thumb around” grip can help secure you to the bar. In either scenario, it’s all about doing what keeps you best connected to the rig. The better connected you feel, the more control you will have. Feel out hand position during the scap pull-ups and strict pull-ups.
Kips
The kip swing starts in the shoulders and is all about keeping the body tight. The hollow hold and arch holds on the bar are designed to feel out this tight, compact body position. Keep the legs glued together and belly tight. We’ll carry that over to the kip swings that follow.
Hips
Once we have a good grip and control, the ease of pull-ups comes from driving the hips aggressively towards the bar. The hip pops are essentially pull-ups without the pull. Create the weightless moment and dial in timing by opening the hips. We’ll add it the pull and finish things off with our standard pull-ups.
Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
_
10 Second Hollow / Arch Hold
10 Kip Swings
_
3 Hip Pops
3 Pull-ups
Gymnastics
G: Metcon (No Measure)
12-9-6
Ring MU
Strict HSPU
Stimulas
Adjust strict handstand push-up reps to allow for challenging, but unbroken sets
This work is not for time, so focus on quality reps over speed
SUBSTITUTIONS
Ring Muscle-ups Reduce Reps
Ring or Box Dips
Strict Handstand Push-ups
Reduce Reps
Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
Metcon
WOD: Metcon (Time)
“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups
GENERAL
One part mono-structural, weightlifting, and gymnastics in this balanced triplet workout
Looking for distance, weights, and variations that enable athletes to complete this workout in the 16-24 minute range
DUMBBELL HANG CLEAN & JERKS
Using a single dumbbell for the dumbbell hang clean and jerks
Switch arms every 5 reps for a total of 10 each side
Choose a weight you could complete with a max of 1 break per round
PULL-UPS
Choose a pull-up variation you can complete within 3 sets per round
RUNNING
If unable to run:
500 Meter Row
28/20 Calorie Assault Bike or Echo Bike
40/28 Calorie Schwinn Bike
800 Meter Bike Erg
Daily Video https://www.youtube.com/watch?v=arbRQx5P9h4&feature=youtu.be
LINS FITT 