LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin
There’s a reason why we are still here on Earth. We adapted.
Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rarther be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.
When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.
WU: Warm-up (No Measure)
GROUP WARMUP
General Warmup
30 Seconds Push-up to Down Dog
30 Seconds Front Plank
1 Minute Chest Stretch
30 Seconds Air Squats
30 Seconds Glute Bridges
1 Minute Front Rack Stretch
30 Seconds Inchworm to Push-up
30 Seconds Alternating Bird Dogs https://www.youtube.com/watch?v=yS3FoUwVV5E&feature=youtu.be
1 Minute Barbell Straddle Stretch https://www.youtube.com/watch?v=O1GwH84zxwg&feature=youtu.be
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats
Teach/Skill
ALL BARBELL MOVEMENTS
Lift Before You Lift
While we are trying to get as much work as possible done within these 7 minute windows, let’s make sure that mechanics still come top of mind. Let’s think of lifting the bar before you lift it. This essentially means we are taking the bar out of the rack or off the floor like we are already in the middle of a set. It is common to see athletes take the bar out of the rack or off the floor from an unbraced position, which is very hard to come back from. Instead, we want to make sure we set the shoulders on the bench, get both feet under the bar on the front squat, and take the slack out of the bar on the first deadlift. Take a look at the daily video for a visual of today’s teaching point.
Movement Prep
Build to All Workout Weights With Team in Reverse Order:
Deadlift
Front Squat
Bench Press
Building in reverse order allows teams to finish their movement prep on the movement they’re going to begin the workout on.
Daily Video: https://www.youtube.com/watch?v=9aOfMS8eBRM&feature=youtu.be
WOD: Metcon (AMRAP – Reps)
Bar Crawl”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
GENERAL
This is a repeat workout from 2.1.17
A combination of strength and conditioning in these ‘all barbell’ AMRAPS
Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between
This is a fairly long workout (27 minutes with rest), so the priority today is giving teams enough time to feel out the right weights for them
Athletes will split reps up how they see fit, with one person working at a time
The work is set at 50 reps on the first 2 barbells
The scored portions are total reps completed at the final barbell
Enter separate scores for the bench, front squat, and deadlifts and SugarWOD will calculate overall score (total reps)
BARBELL MOVEMENTS
The front squats and bench come from the rack, while the deadlifts come from the floor
Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
Athletes should be able to complete the following reps at each barbell within the workout:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps
STRATEGY + WOD
GENERAL
Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around
A good break-up strategy is one that helps you avoid excess muscle fatigue early
You’ll benefit from switching partners before the bar starts to slow down
If you have to struggle to lock out the weight, it’s too late
It’s not about the size of the set, rather the consistency of all sets
Below are potential break-up strategies from each bar:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps
EX: Metcon (Time)
After Party – capacity builder
3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)
Rest 30 Seconds Between Rounds
*for those who want extra if there is time
“After Party” workouts are for those athletes in your gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts are pulled straight from CompTrain Open Prep programming, so they will always line up with the week on the Class and Competitive programs. The only two days “After Party” workouts won’t be included are Thursday and Sundays, as those are ‘Rest Days’ on the Competitive programs. On these days, we’ll include optional cool downs that you can walk your class through as a group.
LINS FITT 