LINS FITT – Functional Fitness
DAILY MINDSET
“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin
Have you ever caught yourself saying, “Well the fact of the matter is…”?
Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion.
One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to the basics of humility. Always an open mind. Always a student.
WU: Warm-up (No Measure)
:30
Easy Row
Side Lunges
Moderate Row
Cossack Squats Click Here: https://www.youtube.com/watch?v=RTlsrgLBxUU
Faster Row
Slow Air Squats
:20 Each
Easy Single Unders
Quick Single Unders
Higher Single Unders
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Barbell Ankle Stretch: :30 each side
Barbell Squat Hold: 1 Minute (back rack)
TEACHING
DOUBLE UNDERS & RUN
Kiss the Heels
Doing double unders on your heels would feel ridiculous. There wouldn’t be any bounce and it would probably hurt a little. But this is sometimes what happens when we run. On both movements today, let’s focus on kissing the heels on the ground. This means the forefoot makes contact first, then the heels gently touch down after. On the jump rope, this helps avoid the calves locking up from staying on the toes the whole time and enables athletes to use the stretch reflex the kissing of the heel creates. On the run, this prevents heel striking, which puts on the brakes and isn’t so great on the joints. We’ll jump some rope to get the feel of the heels kissing before heading out for the run. Just like on the rope, the feet will stay right under the body during the run.
Movement Prep
30 Seconds of Single Unders
100 Meter Run
30 Seconds of Double Under Attempts
S: Stamina Squats (barbell – 78% of your 3 rep max back squat)
Alternating on the minute x 12 (6 rounds each)
2 front squats
4 backs
WOD: Metcon (Time)
“DIRTY WATER”
For Time:
200 double unders
1,000m run
65/50 cal row/bike
*if unable to run you can do 65/50 cal bike and row
*if unable to do double unders sub for 3:00 of practice or 400 singles
LINS FITT 