LINS FITT – Functional Fitness
DAILY MINDSET
“No mud, no lotus”
The mud produces a beautiful blossom, known as the lotus.
Some of the most beautiful things in life come from the most adverse conditions.
It’s easy to chalk up an achievement to luck, or something someone was born with.
What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.
We seek the mud. We know what it brings.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
2 Rounds:
100 Meter Run
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds Inchworm to Push-up
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
TEACHING (12:00 – 20:00)
CHEST TO BAR PULL-UPS
Wider Grip
Both the overhead squat and chest to bar pull-ups benefit from a slightly wider grip than we are used to. Somewhere just outside shoulder width is a good place to start. Going a little bit wider can shorten up the range of motion and make it easier to make chest contact on the bar. We don’t want to go so narrow that you have to pull extra far or so wide that the shoulder is in an unstable position. Find that happy middle ground that is slightly wider than your normal pull-up.
Movement Prep
Establish Grip
10 Scap Pull-ups
1-3 Strict Pull-ups
5 Kip Swings
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
OVERHEAD SQUATS
Active Upper
With a more moderate load overhead, we want to keep the upper body working hard to support the weight. There are 2 things we can do to accomplish. The first is to actively pull the bar apart. Pulling the bar apart actives more muscle in the upper body than simply just holding the weight. The second thing we can do is also press the pinky fingers into the bar. This helps to externally rotate the shoulder. The combination of the two creates a really solid support system for the bar. See the daily video for a visual of today’s overhead squat teaching points.
Active Lower
We can also look to keep the lower body active. Spreading the floor with the feet, similar to pulling the bar apart, activates more muscle and creates more space for athletes to get below parallel.
Movement Prep
30 Seconds PVC Overhead Squats (Active Upper & Lower)
10 Empty Barbell Overhead Squats
Daily Video:
https://www.youtube.com/watch?v=dAgoVdooONU&feature=youtu.be
Metcon
WOD: Metcon (Time)
“Chips Ahoy”
For Time: teams of 2
60 Chest to Bar Pull-ups
400 Meter Run
30 Overhead Squats (135/95)
800 Meter Run
30 Overhead Squats (135/95)
400 Meter Run
60 Chest to Bar Pull-ups
*RX+ – 30 ring muscle-ups instead of C-2-B pull-ups
*RX+ barbell – 165/115
CHEST TO BAR PULL-UPS
Choose a variation you can complete in 5-6 sets maximum
This equates to 5-6 sets of 5-6 reps
OVERHEAD SQUATS
Choose a weight you can complete in 2-3 sets
If unable to overhead squat, front squat is the next best option
LOGISTICS
If Unable to Run:
400 Meter Runs
500 Meter Row
28/20 Calorie Assault Bike
800 Meter Runs
1000 Meter Row
56/40 Calorie Assault Bike
LINS FITT 