LINS FITT – Functional Fitness
DAILY MINDSET
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss
People aren’t thinking about you.
What people are thinking about – is what you’re thinking about them.
We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.
Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that there’s only one opinion that matters. With every other one being – background noise.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
Run Warmup
200 Meter Run
:30
Cossack Squats
Plate Front Raises to Overhead
:30
Active Samson + Air Squat
Plate Hops
:30
Slow Air Squats
Plate Counterbalance Squats
:30
Squat Hold
Burpees to Plate
TEACHING:
DUMBBELL POWER SNATCHES
Hips
One of the focuses today is to make the hip position different in the dumbbell power snatch and the dumbbell squats. In the dumbbell snatch, the hips should start above the knees, just like they would on a traditional barbell snatch. It is sometimes common for athletes to drop their hips below the knees in the start and “squat” the weight off the ground. See the daily video for this difference in hip position.
Elbows
The next big focus in the elbow, both in the pull and the catch. The goal today is to jump with a locked elbow and land with a locked elbow. Especially with a heavier bell, using the hips before the arms enables athletes to catch the weight in a better position.
SINGLE DUMBBELL SQUATS
Hips
On the dumbbell squats we do want the hips to track below the knees. This is a simple range of motion reminder, but can be a good way to differentiate the two dumbbell movements from each other. Hips high in the snatch. Hips low in the squat.
Elbows
Most athletes will likely go with the goblet squat as their preferred method of squat. One thing that can be tricky with the goblet squat is elbow position. Since the elbows aren’t able to go as high as they are in the barbell front squat, they have the tendency to make contact with the tops of the knees. Let’s keep the elbows in tight and drive the knees out to create a since windows for the elbows to travel through in the bottom of the squat.
Daily Video:
https://www.youtube.com/watch?v=BFxVbEHxzDE&feature=youtu.be
Strength
S: Stamina Squats
Alternating on the minute x 12 (6 rounds):
2 front squats (even rounds)
4 back squats (odd rounds)
barbell @ 75% of your 3 rep max
Metcon
WOD: Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (50/35)
21 Single Dumbbell Squats (50/35)
RX+ – 60/45
Going with a single heavy dumbbell in this triplet workout
Looking for loads and variations that allow for a 15-18 minute workout
DUMBBELL
The power snatch will decide what weight athletes use today
It should be a load that they can work through steady, good looking singles with
Athletes will alternate arms every repetition and hit both heads of the dumbbell on the ground
While the dumbbell can be held however athlete prefer, we recommend the goblet position for the single dumbbell squats
LOGISTICS
If Unable to Run:
500 Meter Row
28/20 Calorie Assault Bike
LINS FITT 