LINS FITT – Functional Fitness
DAILY MINDSET
“I don’t like that man. I should get to know him better.” – Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.
A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.
And we talk.
And we strike some common ground.
And we understand.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.
Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.
WU: Warm-up (No Measure)
GROUP WARMUP
40 Seconds
Alternating Stations in Teams of 3:
Easy Row
PVC Pass Through Click Here
Box Step-ups
Moderate Row
PVC Power Snatch
Lateral Box Step-ups (20s Each Leg)
Faster Row
PVC Overhead Squat
Low Box Jumps (Step Down)
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
*Row
No Space Between
A simple way to improve a lot of common fault on the rower is to remove the space between the heel and the foot plate. While it is not 100% necessary to row with the heels completely down, it does fix a lot of issues. The workout is long today, so this is something we can quickly mention in the group warmup rows and correct while partners are on their rest period during the workout.
WOD: Metcon (Time)
“Three Stooges”
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
GENERAL
One athlete works at a time in this big down and back chipper workout
Teams can split the reps as they see fit, with one athlete working at a time
There is a 30 minute cap on this workout
If you hit the cap, put 30:00 as your score and note total reps completed in the notes
POWER SNATCHES
Note that the power snatch weight decreases in the second round
The first round weight should be something you can string together sets of 7-10 during the workout
The second round weight should be something you can string together sets of 10-15 during the workout
Use one bar and change the weights for the second round
It is ok for teams to use multiple bars if they plan on using different weights
TEACHING
ROPE CLIMBS
No Space Between
The theme across the two big movements today, the rope climb and the power snatch, is we want no space between. On the rope this means no space between the feet. It is common when athletes are climbing the rope to have the feet parallel to each other instead of stacked on top. Since there is little friction on the lower half, the rope climb ends up becoming a big upper body movement. On the way up and on the way down, clamp those feet tight and remove the space between.
Movement Prep
5 Foot Locks
1 Rope Climb
POWER SNATCHES
No Space Between
On the snatch this means no space between the bar and the body. Slightly curling the wrists back towards the body can help keep the bar close today. When the wrists and hands move forward, we’ve created a huge gap between the bar and the body.
Movement Prep
6 Snatch Grip Deadlifts (Wrists Curled)
3 Hang Power Snatches
3 Power Snatches
STRATEGY + WOD
GENERAL
With a 1:2 work to rest ratio, let’s aim to move quickly and switch out before you start to slow down
To avoid any confusion, tell your teammates what total number you left off on – not the number of reps you just completed
CALORIE ROW
With longer transitions on the rower, we can look to hold on for about 30-45 seconds of hard work
This will likely work out to 15-20 calories each time
For guys, if each partner does 16-17 calories, you can complete the work in 2 sets each
For girls, if each partner does 11-2 calories, you can complete the work in 2 sets each
BOX JUMP OVERS
Switch out every 5-10 reps on the box jump overs to help maintain speed
POWER SNATCHES
Switch out every 7-10 reps on the first barbell
Switch out every 10-15 reps on the lighter second barbell
ROPE CLIMBS
Switch after single reps on the rope climbs
LINS FITT 