LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“You’re remembered for the rules you break.” – General MacArthur
There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.
That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.
These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.
WU: Warm-up (No Measure)
Warmup Run
200 Meter Run
30 Seconds
Jumping Jacks
Box Step-ups
Air Squats to Medicine Ball
Jumping Jacks
Lateral Box Step-ups (30 Seconds Each Leg)
Squats Holding Medicine Ball
Jumping Jacks
Low Box Jumps (Step Down)
Push Press & Reach with Medicine Ball
Teach/Skill
TEACHING
BOX JUMPS & WALLBALLS
Open the Hips
On both of today’s indoor movements, let’s focus in on opening the hips hard. With 60 reps back to back, how we do one is how we’ll do both. Shorting the hip extension on either leads to less elevation on our body or the ball. Open the hips hard before bringing the knees up and open the hips hard before pressing the ball to the target. See the daily video for an visual of both.
Box Jump Movement Prep
10 Max Height Jumps in Place (No Box)
5 Low Box Jumps
5 Workout Height Box Jumps
Wallball Movement Prep
5 Medicine Ball Thrusters
5 Max Height Wallballs
5 Wallballs
Daily Video:
https://www.youtube.com/watch?v=DpW1nmU3XwY&feature=youtu.be
WOD: Metcon (Time)
“Team Kelly”
5 Rounds teams of two
400 Meter Run
60 Box Jumps (24/20)
60 Wallballs (20/14)
GENERAL
“Kelly” is a longer, CrossFit “Girl” workout.
Times can range anywhere from the mid 20’s to close to 40 minutes
We’re allotting a full 40 minutes for today’s simple triplet benchmark
WALLBALLS
The biggest thing to consider today is wallball weight
This should be a weight that athlete can complete the 30 reps in no more that 3 sets
With 150 total reps, going lighter or reducing overall volume will be the most common subs
BOX JUMPS
Athletes should stand to full extension at the top of each box jump
RUN
If unable to run, complete one of the following:
500 Meter Row
28/20 Calorie Assault bike
STRATEGY + WOD
GENERAL
The first thing we can focus on today is pushing for big sets on the wallballs
That is the only station we would stop moving on
Today is a great opportunity to train big sets
Look to complete these within 1-3 sets:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 12-10-8 or 10-10-10
Hold a moderate pace on the runs and a steady cadence on the box jumps that you can maintain across all 5 rounds
These should be paces that allow you to thrive through big sets on the ball
Capacity Builder
Barbell Overhead Walking Lunge
Build to a Heavy at Each Distance:
100′ Barbell Overhead Lunge
50′ Barbell Overhead Lunge
25′ Barbell Overhead Lunge
Rest as Needed Between Sets
*use Dumbells if short on space.
*if you finish “Kelly” early rest as needed and start on this capacity builder if you would like
LINS FITT 