LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
DAILY MINDSET
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee
We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.
What we don’t always talk about, is how this concept applies to our personal lives.
We are quick to see that we need more practice reps on the double-under to get better.
Can we be just as quick to identify we need more repetitions on being more forgiving?
On being more receptive to feedback?
On maintaining an open-mind, despite having our own strong opinions?
These are attributes we all want, and agree that we should work towards.
But just like the double-under – they too need hundreds, and thousands, of repetitions.
And even when we think we’ve got it down, the moment ease off the repetitions… away goes the skill. “I lost my double-unders”. The most challenging skills in life are highly perishable.
What qualities outside the gym, could use more repetition?
Our first step here is taking the critical look on ourselves.
We do it often from the athletic standpoint, identifying our weaknesses.
Let’s now do the same, but from a character standpoint.
And much like how we would pick up the jump rope and get to work… let’s do the same.
Seek out the repetitions.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Run Warmup
200 Meter Run
30 Seconds
Reverse Lunges
Pigeon Pose (30 Seconds Each Side) Click Here
Slow Air Squats
Squat Hold Click Here
Push-up to Down Dog Click Here
Child’s Pose Click Here
Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations
5 Front Squats
5 Strict Press & Reach
5 Thrusters
TEACHING (10:00 – 25:00)
ROPE CLIMBS
Foot Lock
The feet take priority over everything else today on the rope climb. Without a solid foot lock, athletes feet will slip and force them to use more upper body to get themselves both up and down the rope. Push both feet together before you stand on the way up. On the way down, loosen the lock slightly to let the feet slide.
Movement Prep
2 Minutes of Rope Climb Practice
Movement Substitutions
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-ups
5:1 Pull-ups or Ring Rows
BOX JUMPS
Land High
With a lot of squatting today and a higher box, let’s open the hips hard and land high instead of bottoming out on each rep. If athletes don’t open the hips hard enough, they’ll likely have to land deep in the squat. Landing in the bottom of the squat is like doing 11 more thrusters before the 8 thrusters. Get a little step into each jump if needed to generate some more momentum.
Movement Prep
5 Box Jumps with Step Down (Low Box)
4 Box Jumps with Step Down (Medium Box)
3 Box Jumps (Workout Height Box)
THRUSTERS
Barbell Jump
Just like on the box jump, athletes have to be aggressive with the hips to efficiently lock out the heavy weight overhead. Don’t rely on the press to get the bar up there. The more we do with the hips, the less the arms have to do. Jump the bar up instead of squatting and pressings. With each push press and thruster in movement prep, look to get more aggressive with the lower half.
Movement Prep
5 Push Press
5 Thrusters
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Build to Workout Weight
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
400 Meter Continuous Wreck Bag Run (50/35)
GENERAL
Grinding through some heavy grunt work in this partner style Hero workout
One partner is always out for a weighted run while the other works through the three inside movements
Athletes switch stations when one partner is back from the run
Teammates will pick up where the other athlete left off
For example: If one athlete finished 3 rope climbs, the returning partner will start on rope climb number 4
It is ok for teammates to use different weights, heights, or variations
“31 Heroes” was last completed on 8.4.18
THRUSTERS
Going heavy on the thruster today
Should be able to complete the weight unbroken when fresh, but likely going 2-3 sets within the workout
ROPE CLIMBS
Choose a rope climb variation that you can complete 2-3 reps on the minute when fresh
BOX JUMPS
Pick a slightly higher box than usual, but one that you feel comfortable jumping to under fatigue
WRECK BAG RUN
If you don’t have Wreck Bags, choose another weighted object of some kind
If unable to run, complete one of the following:
500 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault Bike or Echo Bike
40/28 Calorie Schwinn Bike
Daily Video
https://www.youtube.com/watch?v=-lBaqdpTiik&feature=youtu.be
LINS FITT 